The Secret to Get Your Family to Eat Healthy

This is it! The big secret is revealed! How to get your family to accept the fact that they can’t survive anymore on Mickey D’s, fish crackers, Coke, and frozen pizzas.

Are you ready for it?

The secret is. . .

Patience.

 

What, were you expecting a miracle?

Remember your mom teaching you that if you want something great you have to work for it? That rule most definitely applies here too. You may want to go all crazy and dump every last bit of junk food in the house (believe me, I’ve actually done this a few times) but that doesn’t mean that your family is going to be there helping you haul the loot out to the garbage bin. Prepare them by telling them how much you care about them and how you want them to be healthy and happy and to live forever. My kids know that when I give them healthy food I am trying to keep them from getting sick too.

Take baby steps in the right direction and be consistent. If you decide that you are going to clear your house of sugar you can still allow the kids to have a sweet treat occasionally.  I am constantly reminding my kids that we have to limit our sugar because sugar is bad for our immune system so when we eat lots of sugar we are more likely to get sick. I still allow them ice cream on special occasions, and a bit of candy when we celebrate holidays, and I love to bake so I occasionally whip up batches of brownies or oatmeal chocolate chip cookies, using the best ingredients within my budget.

This is New Years resolution time and millions of people make a resolution to “get healthy”. Only 8% actually follow through with this. Why? because “get healthy” is so utterly vague that no one can even wrap their brain around it. So let’s start with a real goal.

My goal for 2013: Eat fresh fruits and veggies, healthy fats and proteins, increase probiotics, limit sugars and processed foods,  and work out 3 times a week for 30 minutes.

Now that is a goal I can take to the grocery store and gym and make it work!

I am 15 weeks pregnant right now and I am still riding the morning sickness train. Food hasn’t been my friend and I have been eating whatever sounded good, even Kraft Mac n’ Cheese, delivery pizza,  and sour gummy bears (not together). So just like you I am resolving to eat healthy this year for me and my baby.

 

Let’s start out with some tips on how to help our kids to eat a little healthier.

Tip #1: If your kids come home from school and go straight to the kitchen for juice and crackers I recommend keeping a bowl of fresh fruit on the counter so they see that colorful rainbow first. My boys LOVE fresh apples and oranges so I leave them out where they can see their bright colors flash as soon as they walk in the room. Works like a charm.

Tip #2: Keep unhealthy snacks up high or hidden away in a cupboard (or get rid of them altogether). Out of sight, out of mind.

Tip#3: Try something new. A new fruit or veggie, or even a new way to cook a veggie that they already like. And don’t be discouraged if they don’t take to a new food right away. It can take more than 10 times of trying a new food before they will learn to like it. I’m still trying to get my oldest to eat cucumbers.

Tip#4: If you do make a treat make it with the best ingredients you can get. I have revamped a yummy brownie recipe and our favorite cookie recipe by substituting whole wheat flour, dehydrated cane juice, and dark chocolate chips. They are still high in sugar and need to be eaten in moderation but they are much more nourishing than the original recipes and they taste just as good. (The recipes will be in a later post.) My kids would never know the difference. Check Pinterest for pages and pages of healthy desserts.

Tip #5: Don’t bring it in the house unless you want them to eat it. Kids are scavengers. When they are hungry they will find it. And if you don’t want them to eat it you probably shouldn’t be eating it either.

Tip #6: MOST IMPORTANTLY: Please lay off the soda and sugar laden drinks. This includes diet soda/drinks too. Studies have proved that artificial sweeteners don’t help at all with weight loss and actually make you crave more sugar and more calories. Juice is on this list too. I allow my boys a small amount of 100% juice on occasion but the fructose amounts are really high. Soda is completely void of nutrition and the high fructose corn syrup or sugar can do more than make us chubby, it can damage our liver just as badly as alcohol (see this video at Mercola.com), and make it difficult to concentrate and think at higher levels. Am I saying that sugar can make you stupid? YES!  I know how addictive these sugar drinks can be. I’ve been there and I still have days that I give in and drink a cold Dr. Pepper. The difference is that now I know that damage that can be done and one can is enough (or way more than enough) for me.

Did you know that Sugary drinks are the #1 source of calories in America? Think about it. There is no nutritional content and that is our #1 energy source. No wonder Americans are getting fat, popping anti-depressants, and dying of cancer and heart disease. Scary.

Tip #7: Don’t just feed, NOURISH. Read your labels and know what you are giving your children. Quality over quantity. If your children are eating nourishing foods they won’t be rummaging through the fridge every hour. Focus on fresh fruits and veggies, protein, healthy fats like coconut oil and grass-fed butter, nuts, beans and lentils, and probiotic foods.

 

It know that is a lot to start out with but if you can just start with one baby step at a time pretty soon your family will be feeling better, enjoying life more, and will be able to manage their weight much better too. All it takes is patience.

Me + Food = Love. Why I am a “foodie”

Before I start jumping into “you should eat this” and “you shouldn’t eat that” I want to give you a little background on why I care so much about food.

Once upon a time I lived in a small town with my mom and dad and 6 siblings. Every year my mom and dad grew gardens full of fresh veggies to feed all the hungry mouths. I learned early that fresh fruits and veggies are more than just food. They were grown and cooked with love.

Years later, I get to be the mom and I didn’t inherit my dad’s green thumb so I rely heavily on grocery store produce and friends and neighbors' gardens.  (I do have a small garden that I desperately try to keep alive every year.)

I fell in love with food gradually. I have never been on a fad diet, been more than a 10 pounds overweight, or had any medical condition that required a special diet. My love for food started in college when I took my first Nutrition course. My teacher who was about 50 years old was so beautiful and radiant and looked no older than 35. Her skin and hair were practically glowing with health.  I would watch how her eyes sparkled as she taught us the most important role of nutrition: not to help us lose weight, attract the opposite sex, increase energy, or any other tag line you see on a magazine cover.

Nutrition is to help us PREVENT CHRONIC DISEASE!

(light bulb)

This idea changed how I looked at everything I ate. “Will this cheeseburger give me cancer? Will whole milk give me heart disease? Will gummy bears give me diabetes? Which vegetables have the most disease fighting power?” And most importantly I started reading the labels on everything I ate.  I had power over the unknown!

The “normal” diet in America (also called the Western Diet) is made up of

what is quick-and-easy and can be stored for a long time. Everything is packed with preservatives and processed until it is unrecognizable so that it has a 2+ year shelf life. White flour, white sugar, high fructose corn syrup, trans fats, yada yada yada.  By now most of us have heard a million times what the “bad foods” are.

 

So here is my theory about food.

Food = Life

Ok, completely obvious right? Everyone needs food to live.

But it is more than that. Live food = Life 

We need to make sure there is still life in our food so that it can give us life (and I’m not talking sushi and steak tartar here.) I mean, you are what you eat, right?

When we buy a can of green beans from the shelf at the store we think we are getting the same thing we get from the garden. When we process beans we break down some of the important nutrients like fiber, vitamin C,and Vitamin A. And even more importantly we lose the digestive enzymes that are only in raw foods. Some nutrition is still there but it loses a lot of it’s “life” .

After this epiphany about live foods I started eating up books from the library about fad diets and not-so-fad diets. I searched through all of the hype and fluff and found what works best for me and my family.

Nutrition is a fast evolving field that is always changing. I read and study as much as I can and I use what I believe to be true when I feed my family. I have one especially sensitive son who I know needs special dietary attention and I do my best to keep my picky little boy well nourished and it is not easy at all.

I am excited to start talking more about my passion for good food! This doesn’t mean I am a five star cook or that I am going to be passing out award winning recipes (if I could only be so lucky). It just means that I want to help you to help your family be healthy! I believe that we can tackle childhood obesity and chronic disease one home at a time!!!!!

Healthy food is the best food you will ever eat. It will feed your body, mind, and soul.

Beet Berry Smoothie recipe

We used to grow beats in our garden when I was a little girl and I remember loving them. We even sautéed the beet greens like spinach and ate them with vinegar. It has been quite a while since I thought back on these memories because my family never eats beets. Not that we don’t like them. They are just one of the foods that have been forgotten in our household.

Now I have a recipe that is bringing beets back!

 

Why beets? These deep red root veggies are known to be blood purifiers, blood builders and they help in the creation of blood cells. And if you have beet juice everyday it can even bring down your high cholesterol (source). They also contain folate, vitamin C, and potassium, iron, magnesium, niacin and more vitamins and minerals! The beet greens also contain anti-oxidants, and vitamin A.

In other words, beets are a nutritional powerhouse! They have a sweet earthy flavor that fits perfectly into our new smoothie recipe. The health benefits in this smoothie go beyond beets too. There’s blueberries, bananas, orange juice, raw honey . . . Healthy tastes so good!

 

Beet Berry Smoothie

1/3 C Chopped beets (raw)

1/2 C Orange juice

1/2 Banana

1/2 C Frozen blueberries

1 tsp. Raw Honey

1/4 C Silk Coconutmilk (or milk of your choice)

2 or 3 beet green leaves or small handful of Spinach

Add all ingredients to a blender of food processor and blend for about a minute or until smooth.

Raw honey can be pricey but it is worth the investment in your health. And I think it tastes so much better than pasteurized honey.

Enjoy!

 

The beets will probably turn your hands pink for a day. And don’t freak out if you have pink pee for a day or two. (Sorry if that is TMI but it can be shocking if you don’t expect it.)

This recipe was so yummy my little 3 year old finished his cup and asked for more! This one’s a keeper!

Healthy Chocolate Chip “Kangaroo” Cookies

It went down like this:
We just picked up big brother from Kindergarten and it was after school snack time and I had nothing but a counter full of fruit, which never seems to be just what a 5 and 3 year old wants. So I asked my boys “Do you want me to make animal crackers or granola” both of which would be much better than the alternative quick and easy snack : Chocolate Marshmallow Mateys (I can’t believe that I have that stuff in my house! Yes I let me kids eat it, as a treat occasionally. Like once every 2 weeks, if their room is clean. I’m such a mean mom.)
The vote was:
Ryan: “Animal Crackers!”
Simon: “Granola!!”
Ryan: “Animal Crackers!”
Simon: “Granola!!”

Ah, the sweet sounds of kids fighting over healthy snacks.

And they fought about it until they got distracted by their Legos and so I frantically searched Pinterest for a sugar-free granola recipe. My internet was running at a snail’s pace so I gave up the search before I got sucked into the swirling, time-stealing vortex of Pinterest.
I really love baking and I’ve made plenty of cookies in my life but this was my first rogue, no-recipe cookie making experience and let me tell you it was empowering! I got out my favorite healthy ingredients and started measuring and mixing. When the finished result came out of the oven I was pleasantly surprised the my creation was so tasty!They are a good mix between Animal Crackers, Granola, and good old fashioned chocolate chip cookies. These little morsels are nutrient packed and there is NO SUGAR added to them!






Kangaroo Cookies
Ingredients:

3/4 C Whole wheat flour (fresh ground wheat is best)

1/4 C Ground flaxseeds

1 C Rolled oats

1 tsp. Baking powder

1/2 tsp. Cinnamon

1 Banana, mashed

3 T Butter, softened

1 Large egg

1/2 C Unsweetened applesauce

1-2 T Honey

1 tsp. Vanilla

1/2 C dried cranberries (or raisins)

1/2 C Chopped walnuts

1/2 C Dark Chocolate Chips (mine were Ghirardelli 60% cacao chips)

Directions:

Preheat oven to 350 degrees.

In a large bowl mix together flour, flaxseed, oats, baking powder, and cinnamon.

In a separate medium sized bowl mash banana with a fork and mix in softened butter.

Add egg. Mix well. Then stir in applesauce, honey, and  vanilla.

Add banana mixture to the dry flour mixture and stir until just combined. Fold in cranberries, walnuts, and chocolate chips. You can also substitute your favorite nuts or dried fruits.

Drop by teaspoon onto ungreased cookie sheet and press down slightly. The cookies don’t flatten out much in the oven.

Bake for 10-12 minutes at 350 degrees, until the edges are slightly golden.

These cookies are full of omega-3 fats from the walnuts and flaxseeds, fiber from the whole wheat and flax, vitamins and antioxidants from the dark chocolate and cranberries (or raisins), and the cinnamon is a great metabolism booster.  since they are sweetened with fruit and honey you don’t have to feel guilty about eating more than one or two. And you WILL want to eat more than two! 

We have been trying to really cut back on sugar and I’ve cut it out of my diet almost entirely so this is a great way to satisfy a ravenous sweet tooth without giving in to sugars that can harm your health.

And why are they named Kangaroo cookies? Big brother said that the chocolate chips looked like little kangaroos in a pouch. I love his imagination.

Enjoy!

Healthy Lemon-Colada Smoothie

Spring is officially here! The first day of spring was only 2 days ago and to celebrate my favorite season in the desert I am making a yummy Lemon-Colada Smoothie that will put a a spring in your step.  And it’s full of healthy stuff that will make you feel good inside. Can’t beat that!
My kids loved it too. It tastes like a sunny day on the beach.

Lemon Colada Smoothie

Juice from 2 fresh lemons (about 5-6 Tbs. juice)
2 bananas
1 C Frozen Pineapple
1 Ripe Pear, cored
1/2 C  Fat Free Greek Yogurt, plain
1 1/4 C Silk PureCoconut Milk
1 C Ice
1Tbs Honey (optional)

1. Juice your lemons and remove and seeds. I recommend using fresh lemons over lemon juice because it is so much tastier and healthier and most of the time store bought juice has preservatives, check your ingredients.

2. Add lemon juice, bananas, pear, yogurt, coconut milk, honey,  and ice to your blender and blend until smooth. Taste your smoothie and if you like it sweeter you can add more banana or honey.

The lemon juice helps to keep your blood sugar from spiking and is a great gut cleanser. The fruit is full of fiber potassium, vitamin C, and healthy enzymes.  Greek yogurt adds protein and calcium. Coconut milk has tons of calcium, and vitamins D and B12. This smoothie is a great energy booster and it is low fat!
Mix it up, drink it up, and smile! It’s spring!

Super Power Green Smoothie recipe

What does every mom need? I mean besides a day off, a spa day, and to eat anything she wants without gaining weigh.
Super Powers!
Being a mom is hard work. We run a around like a crazy, stressed out, chicken with our head cut off all day long and then I go to bed and to it again. Caffeine seems to help pick you up for an hour of two but then *crash*. The energy is gone as quickly as it came. Not to mention all of the not-so-awesome side effects of caffeine, like keeping you from sleeping well, which makes you even more tired. Soon you are dragging your tired butt out of bed and reaching for the caffeine first thing in the morning just to make it through another day. It is a terrible, vicious cycle that MUST be broken.
I’ll be the first to admit that I am a caffeine addict and I crave it every day. But the important thing is that I don’t give in to those cravings. I have found something better! When I start to feel that tug that takes my car directly to the nearest Circle K or McDonalds, I know that I am in need of some super powers to get me through my day.

When I was pregnant with my baby I craved fruit all the time. I knew it was healthy so I indulged often. By far my favorite way to eat (or drink) fruit is in smoothie form. I am now a smoothie addict too. seriously. This is AMAZING stuff! I would dump in my favorites like bananas, pineapples, blueberries, mangos, cherries, etc. Blend them up with some milk and ice and enjoy. It makes my mouth water just thinking about it. All food tastes even better when I’m pregnant, and fruit was like my crack.
Now that I am trying to shed the last 10 pounds of baby weight I discovered the miracle of the green smoothie! I started adding spinach for the extra iron, omega-3, and fiber. Once I got used to adding a few leaves I added more, and more and more until I worked my way up to about 2 cups of spinach in my smoothies. Astounded by how awesome I was feeling, I decided to go even further and add another power food: Kale. If you haven’t tried this yet, throw some kale in your cart next time you hit the grocery store. It has a cabbage-like taste which some people don’t like but if you can get used to it, or if you love it, the health benefits are phenomenal!!
Kale is packed with antioxidants, (a.k.a. cancer fighters), fiber, calcium, vitamin B6, magnesium, vitamin A, vitamin C, and a whopping 1020% daily value of vitamin K. And it has high amounts of lutein which helps fight aging and keeps those nasty wrinkles away.
The next ingredient is Kefir. Kefir is kind of like a yogurt smoothie drink but it even better.

“Both kefir and yogurt are cultured milk products but they contain different types of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there. But kefir can actually colonize the intestinal tract, a feat that yogurt cannot match” (Source kefir.net )

In other words, kefir is the bomb.  It will help regulate your digestive system and keep you in balance.
To sweeten this healthy concoction I use a ripe pear or sometimes a banana. More fiber, vitamins, and cancer kickin’ nutrients!
I have experimented pretty much every day with this recipe and come up with my favorite combinations. I have even added things like almonds, chia seeds, mint leaves, ginger or cayenne pepper (I don’t recommend that last one.) My favorite addition is fresh mint leaves.
Try this Super Power Smoothie in the morning or anytime you need a natural, immune boosting, energy kick that lasts.


SUPER POWER GREEN SMOOTHIE:

Ingredients:
2 cups spinach
2-4 large kale leaves, stems removed
1/2 banana (optional, add for sweeter smoothie)
1 ripe pear
handful of blueberries (fresh or frozen)
1/2 cup kefir or yogurt
1/2 - 3/4 cup coconut milk (or almond milk, or whatever milk you love. You can even substitute water if you are counting calories.)

(other optional ingredients: 1/4 cup rolled oats, a few fresh mint leaves,1 tsp. fresh ginger, or whatever fruit you love.)

Stuff all of the ingredients in a blender of food processor and blend until smooth. I use a Ninja Food Prep Blender. I absolutely love my Ninja! And this sounds bad but I kind of hope it dies so I can buy a fancy new super Ninja System 1100. It’s on my list of things you can buy me for my birthday. *wink wink*
If you prefer a sweeter smoothie you can add honey, maple syrup, or coconut sugar. The more simple, raw, and natural the better!

I drink it straight from the ninja bowl. Sooo good. I’m telling you, you are going to be hooked on this nutrient rich, body fueling smoothie. It makes me feel like a super hero!

Coconut Flour Pancakes Recipe

I just bought my first bag of coconut flour! After seeing coconut-this and coconut-that on Pinterest I had to try this stuff out. There are lots of recipes out there using coconut flour and I was experimenting with my own recipes this morning and came up with a yummy pancake that would be perfect for a gluten-free or paleo diet. And because of the coconut and eggs they are also packed full of protein. I love all things tropical so coconut flavor in these pancakes is  right up my alley.  I'm dreaming of trying this with fresh pineapple on top. mmmmm.
I bought my coconut flour at Sprout's Farmer's Market but you can order it on Amazon Here.

Coconut Flour Pancakes

Ingredients:
3 Tbs Coconut Flour
1/8 tsp baking powder
2 large eggs
1/4 cup coconut milk or almond milk


1. Mix together coconut flour and baking powder
2. Whisk in eggs and milk
3. Add extra if needed to get to pancake batter consistency.
4. Pour into hot greased pan and spread around with a spoon to get a pancake shape.
5. cook until edges are dry and the bottoms starts to turn golden brown. Flip and cook the other side to golden brown.
6. Add you favorite topping and enjoy. I like almond butter or pure maple syrup (or a mixture of the two) on top of mine.

Makes approx. two 6-inch pancakes


I would love to hear your feedback since this is my first coconut flour recipe. :) Thanks bunches!

Making Baby Food

I'm totally there. Those first few months of feeding my baby "real" food. This is my third baby so you would think by now I would be an old pro at this. Not so much. On the contrary, I'm more nervous and careful this time around than with my other two rug rats. I no longer trust the judgement of Gerber to feed my babies.
I made my own baby food for my other 2 boys about 30% of the time. I liked the idea of them eating fresh fruits and veggies rather than canned. And whipping up a batch of butternut squash or carrots in the blender is a piece of cake. This time around I am feeding my little guy homemade baby food about 70%  of the time instead. I save those convenient little bottles for when I'm low on time or when we are out of the house.
I'm sure you agree with me about homemade food being much better for baby. The foods haven't been overheated or processed so the nutrients are at their peak. Bottled food has to be heated to high temperatures to kill off any bacteria that would spoil the food. And the nutrients strart to break down at those high temperatures. If you have ever done pressure canning before you know how much the heat changes the food.

The fun is in experimenting with different flavor combinations.

Some of the foods need to be heated to soften them and to make them easier for your baby to digest. But I like keeping the foods raw whenever possible. One of my favorite combinations is steamed carrots blended with a ripe pear.

Carrots and Pears Baby Food

10 baby carrots (or about 3 whole carrots, peeled)

1 ripe pear

Water

Directions: Place baby carrots in a glass microwave safe dish (no plastic in the microwave please). Add 1 inch of water. Cover and steam in the microwave for about 4 minutes. Let sit for at least one minute before removing from microwave.

Wash and peel your pear. Core and roughly chop.

Add steamed carrots and pear to your blender/food processor. Add about 3 Tbs of water or more if needed. Blend until smooth. For beginning eaters you can press the mush through a fine strainer to remove any lumps.

Use it immediately or you can freeze it. I like using ice cube trays to freeze extra baby food. Once it is frozen, pop out the baby food cubes and store them in nicely labeled bags. Pop out 2 or 3 cubes and defrost whenever you want to use them.

Easy.

Some of my other favorites are blueberry banana spinach, pineapple pear,  blueberry banana, peas and carrots, green beans, avacado banana, sweet potatoes, etc. 

Keep the nutrients in, and have fun with your baby's food.  



Beware! The Dangers of Artificial Food Dyes

Brightly colored candies, drinks, baked goods, cereals and much more adorn all of our local store shelves. They call out to us, "Eat me! I'm bright, sweet, and flavorful!"

Are children are growing up believing that cheese is naturally bright orange, strawberries are ruby red, and raspberries are. . . blue?

But what is really in those colorful treats? 

Most often these colors are the result of artificial food dyes. And you will be surprised how often they are used in everyday foods and drinks. Take a minute or two to look through your pantry or cupboards and see how often Reds, Yellows and Blues are added to your favorite foods.
Are you shocked?
I was!



The Washington Post's article titled "The rainbow of food dyes in our grocery aisles has a dark side" (March 25 2011), stated:
      " Artificial dyes aren’t just making your Yoplait Light Red Raspberry yogurt blush and your Kraft    Macaroni and Cheese glow in the dark. They are causing behavioral problems and disrupting children’s attention, according to a growing number of scientific studies."

"Beyond the behavioral problems and cancer risks, the greatest hazard that dyes pose for children may also be the most obvious: They draw kids away from nutritious foods and toward brightly colored processed products that are high in calories but low in nutrients, such as fruit-flavored drinks and snack foods. Those types of foods are a major force in America's obesity epidemic."

Here is a list of conditions that have possible links to food dyes:
1. Cancer, including brain tumors
2. Allergies, asthma, and sensitivities
3. Behavioral issues, hyperactivity, and ADHD
4. Decreased cognitive function, lowered IQ

Behavior problems? Cancer? Lower IQ?  From food dyes!?  REALLY!?

Really!

 

The British government has recently funded 2 major studies that have concluded that food dyes cause behavior problems, even in children who had previously showed no behaviour issues.

Since these studies, Health officials in the UK have urged manufacturers to discontinue use of the 6 commonly used food dyes, including Red 40, Yellow 5 and Yellow 6 (some of the dyes used in the studies.)


Here are some examples of what these food dyes are known to do:
-"Red # 40, which is the most widely used dye, may accelerate the appearance of immune-system tumors in mice, while also triggering hyperactivity in children.

-Blue # 2, used in candies, beverages, pet foods and more, was linked to brain tumors.

-And Yellow 5, used in baked goods, candies, cereal and more, may not only be contaminated with several cancer-causing chemicals, but it's also linked to hyperactivity, hypersensitivity and other behavioral effects in children." (Dr. Mercola "The Dark Side of the Rainbow of Food Dyes Being Used to Color Your Food ")

This is scary news, considering the fact that these food dyes are so widely used in everyday products.

Unfortunately, the United States' FDA has chosen not to choose sides on this issue yet.
Their stance on the matter is:
"FDA concludes that a causal relationship between exposure to color additives and hyperactivity in children in the general population has not been established."

It would be a huge ordeal if they come out to warn the population about the dangers of these food dyes. (My guess is that they are biding their time to avoid angry food manufacturers who would be forced to change their recipes. And more importantly,to avoid ANGRY PARENTS!)

Since the studies were conducted in the United Kingdom, many manufacturers who use artificial colors now put a warning label on their packages that says:  "may have an adverse effect on activity and attention in children." And many manufacturers have changed their recipes and discontinued the use of artificial dyes all together.

But what is food without color? Bland, and boring?
Removing artificial dyes from our food isn't the end of color! There are many natural dyes that are safe and effective. For instance, USA made Strawberry Nutri-gran bars contain Red #40, while the ones made in the UK use natural colors, such as beetroot red, anatto, and paprika extract.
In fact, most branches of Wal-Mart, Coca-Cola, and Mars in the UK have eliminated all artificial colors, the preservative sodium benzoate, and aspartame from their products!
(This almost makes me want to move there!)


Since most of us aren't living in the UK, how do we avoid these dangerous additives?
The best advice is to try and avoid processed foods. They are the main contributor to artificial colors and preservatives in our diets. And on top of this, they are low in vitamins and minerals too. Choose fresh or even frozen foods whenever you can and ALWAYS check the labels!

Be afraid of your. . . deodorant?

Be afraid. . . . Be very afraid!

Your deodorant may make you less stinky, but do you really know what that stuff is that you are spreading onto your skin?

My husband has been telling me for sometime that he doesn't trust deodorants. He heard that some of the ingredients could be dangerous cancer causers. I didn't doubt him for a moment, but I was very curious what those evil ingredients could be. \


Here is the list of 7 ingredients they found to avoid when choosing a deodorant:
Aluminum chlorohydrate, aluminum zirconium tetrachlorohydrex gly or any aluminum compounds. Aluminum is absorbed through the skin and accumulates in the body. It has been suggested that there is an association between aluminum and Alzheimer’s disease.

Parabens (methyl, ethyl, propyl, benzyl and butyl), are all derived from toluene, a toxic petrochemical derivative. Toluene is toxic if swallowed or inhaled. It is also harmful in contact with the skin. There is some evidence that repeated exposure to toluene may cause reproductive harm. Since 2000, 13 research studies have shown that various types of parabens act like estrogen in animals and in tissue culture. Estrogen is known to drive the growth of cancerous cells.

Triclosan is a skin irritant and may cause contact dermatitis. It may kill healthy bacteria as well as harmful bacteria. It may contain carcinogenic contaminants. It is stored in body fat and is classified as a pesticide by the FDA.

Talc is classified as a carcinogen by the International Agency for Research on Cancer if it contains asbestiform fibers. The quantity of asbestiform fibers in cosmetic grade talc is unregulated. If talc is listed on the label, there is no way of knowing whether or not it contains asbestiform fibers.

Propylene glycol absorbs quickly through the skin and is a penetration enhancers. It may cause delayed allergic reactions. NIOSH says propylene glycol is a neurotoxin and may cause kidney or liver damage. The EPA says it’s not fully investigated for carcinogenic potential.

Silica is a skin irritant. It may be contaminated with crystalline quartz, which is a carcinogen.

Steareth-n (n may be any number like say 100), may be vegetable derived but is reacted with ethylene oxide (ethoxylated), a known human carcinogen.



Did you notice how many times the word "carcinogen" was mentioned? Carcinogens are cancer causers. They should be avoided like the plague.
 
 
 
If you can't just go pick up your favorite stick of Secret, or Degree, what do you do?
 
 
There are deodorants available with natural ingredients like vegetable glycerin bases, with natural preservatives. These are a much better alternative. They may not smell like "glistening waterfall" but if they keep you from spreading carcinogens onto your body, it's totally worth it.
 
The Wellness Wisdom Hiway listed some recipes for homemade deodorants!
 
The simplest recipe was simply to use Apple Cider Vinegar! It balances the ph of your underarms which will prevent the odor causing bacteria from growing in the first place. Check out the other homemade deodorant recipes HERE
 
You don't have to be smelly to be healthy!

10 reasons not to buy ink-printed clothing

Top 10 Reasons Not to buy ink-printed clothing.

1. Plastisol inks, the most popular t-shirt printing inks, often need to be cleaned up using chemicals. Water based inks can require chemical clean ups if they dry onto the silkscreen, or other tools during printing. Ink-free printing involves only soap and water clean up.  Ink-free is the environmentally friendly choice.

2. Plastisol and Water Based inks are considered to be hazardous chemicals in their uncured state. They must be disposed of as such according to local regulations.

3. Inks may contain lead. American made inks are lead-free but lead is still found in inks purchased overseas.
  For example, HERE is a site that has recalled items, some containing lead in the screen printing ink.

4. You cannot iron a plastisol screen printed design, or many water based ink designs. The ink will melt and smear.

5. The design can also stick to itself or another item if it is put into a hot dryer or exposed to other forms of heat.

6. Over time, the ink will wear and break down, causing cracks in the design. This always happens to my favorite t-shirts.

7. Also, due to wear, the ink will fade over time. Ink-free shirts will look just as good wash after wash. There is nothing on them to fade of wear out.

8. The hand, or thickness and touch, of the ink design can be thick and sticky, or even scratchy. Even when water based inks are used you can still feel the design on the shirt. In contrast, ink-free printed shirts leave nothing but soft fabric for your fingers to touch.

9. The CPSIA (Consumer Product Safety Improvement Act) 2008, requires that children's items must be lead free. If a company cannot prove that an item is lead free it must be tested by a third party. This drives up costs for children's ink-printed clothing.
Because we don't use ink, there is no concern about lead. And we can keep our costs down while still providing the highest quality toddler t-shirts available anywhere!

10. Everyone owns ink-printed clothing. There are so many screen printers out there that print using the same ol' inks. Be unique and choose something ink-free!

Vitamin D - A Sunshine Solution

This stuff is a big deal!

We have been hearing a lot about the importance of Vitamin D lately. Doctors and Scientist are discovering that it effects us waaay more than we once thought. 


WHAT HAPPENS IF YOU DON'T GET ENOUGH?
30-80% of our population is deficient!
Vitamin D deficiency has been long known to cause Rickets, a disease that makes bones soft and weak. Deficiancy can also possibly lead to heart disease, chronic pain, Fibromyalgia, hypertension, arthritis, depression, inflammatory bowel disease, obesity, PMS, Crohns Disease, cancer, MS and other autoimmune diseases, athsma, and even cancer.
The Vitamin D Council states that Vitamin D deficiency can also cause stroke, osteoporosis, muscle weakness, muscle wasting and birth defects.



WHAT IS VITAMIN D ANYWAYS? 
It's more than just a vitamin. It is a "prohormone" that your body produces from cholesterol. It influences at least 200 of your genes, but could influence as many as 3,000! It aids in the absorption of calcium and helps form strong bones. And it goes much farther beyond that to help repair your body at a cellular level (referenced here.)

Vitamin D is also a mega- immune system booster. It is very effective in preventing colds and the flu.

And even more amazing, it is being used to treat cancer! According to Dr. Mercola, there are over 800 studies showing it's effectiveness against cancer.

Read more about the benefits and studies on Dr. Mercola's site.



MY STORY:
I started learning about Vitamin D when my sister, who was living in Iowa, wasn't feeling well and couldn't get over the feeling that something was wrong. So got her vitamin levels tested. When the tests came back the results showed that her Vitamin D levels were very low. So she found a great supplement and immediately started to feel better. She even started her kids on daily dosages and she saw something marvelous happen. Her kids never got sick!

I was astounded when she told me about all of this. My kids had been fighting colds off and on for 3 months and I was desperate for a solution. Once I got them on Vitamin D supplements the colds quickly went away and never came back! I am a true believer in the power of this vitamin!

WHERE DO YOU GET VITAMIN D?
Sunshine is our main source of obtaining our daily dosage of Vitamin D but people in this sedentary, electronic-driven age bolt from their home to their car to their desk jobs, where they spend the day under florescent lights. And when the day is over it is straight back to their car and into their house.

The skin produces 10,000 IU of vitamin D in response to 20-30 mins of sunlight. This is 50 times the amount the US government recommends!

Yes, I am guilty of spending days locked inside. I often choose to spend any free time I have on my laptop in my dark living room. I have to force myself to enjoy the benefits of the miraculous sunshine that lies only steps away from my door. But what an incredible difference it makes when I sit outside in the glorious Arizona sunshine. It does more than boost immunity, it is a mood booster as well.

Low levels of Vitamin D can be also found in foods such as:
•Fish (preferably wild caught)
•Cod liver oil
•Mushrooms
•Liver
•Eggs (preferably from free-range chickens)


WHAT ABOUT SUNSCREEN?
We are also a sunscreen-loving society, and for good cause. We all want to look young and fight off the dangers of skin cancer. But to boost your Vitamin D levels, skip the sunscreen for the first 10-15 minutes and just enjoy the miracle that your skin is. Your skin actually MAKES this vitamin! No supplements needed. But if you will be outside for more than 15-30 minutes protect your skin with a good sun block.



Most regions have seasons that make it near impossible to sit in the sun. I live in Arizona where the summers are blazing hot and 15 minutes outside would practically make you pass out. Others live in freezing cold regions where winters don't allow anyone to leave their homes for more than a few minutes and even then they are covered from head to toe. In any case, it is good idea to have your doctor test your vitamin levels and if you are low or deficient in Vitamin D ask about supplements. There are plenty available over the counter, and doctors can also provide a Vitamin D shot.
So many of us are lacking this important vitamin so it wouldn't hurt to get tested.

Spring is here and the weather is getting warm. Get outside and enjoy the sun!
A little Vitamin D will make you feel a whole lot better, and keep you healthy for life!




Other References:
http://articles.mercola.com/sites/articles/archive/2010/09/06/vitamin-d-linked-to-cancer-and-autoimmune-disease-genes.aspx

http://www.webmd.com/diet/vitamin-d-deficiency

http://tdathletesedge.wordpress.com/2010/08/11/vitamin-d/

Cereal Killers! The scoop on breakfast cereals

With the childhood obesity rate at a staggering high, we need to take a step back and find out what we are feeding our children to cause such a preventable epidemic.

One of the many dietary culprits is breakfast cereal.

 It may taste Grrrrrreat! but it is FILLED with sugary sugar.

This isn't a big surprise. We've tasted the "fun" cereals with the cute cartoon character on the box. You can taste the piles of sugar. Spoon fulls of it. Some have as much or more sugar than a bowl of ice cream!. We wouldn't dream of giving our kids ice cream or cake for breakfast, right?



In fact, Cocoa Puffs and Cap'n Crunch contain 44% sugar by weight, and Honey Smacks contains a whopping 56% sugar by weight!!!

Do you want to see where your favorite cereal stands on the sugar scale? click HERE for an expanded list.


Kellogg's and other top breakfast cereal companies spend loads of money every year on advertisements to convince parents that cereal is a healthy breakfast. Don't listen to them!!!
A diet that is high in sugar is anything but healthy!

No matter how fun and tasty they look, don't add sugar cereals to your shopping cart. Always check the labels to see just how much sugar is in each serving, and how big the servings are.  11 grams of sugars = approx.1 teaspoon.  Try to find cereals that contain less than a teaspoon of sugar per serving, and always check the serving size.

Cocoa Krispies has about 3 Tablespoons of sugar per serving. And that is for a serving of about 3/4 cup. Who eats just 3/4 cup of cereal?


According to Cereal FACTS (Food Advertising to Children and Teens Score), 10 worst breakfast cereals based on nutrition score are:

1. Kellogg - Corn Pops (or Pops) - Chocolate Peanut Butter
2. Quaker - Cap'n Crunch - w/ Crunchberries
3. Kellogg - Special K - Chocolatey Delight
4. Kellogg - Special K - Blueberry
5. General Mills - Reese's Puffs
6. General Mills - Fiber One - Caramel Delight
7. Kellogg - Cocoa Krispies - Choconilla
8. General Mills - Golden Grahams
9. General Mills - Cinnamon Toast Crunch
10. Kellogg - Corn Pops

I can't believe that two of the so-called "healthy" Special K cereals made it on this list! Shocking!



So your family LOVES cereal. What do you do? How do you choose a cereal that is good for them?
Dr. Sears from "The Doctors" has a list of helpful tips on his site AskDrSears.com


With this amount of sugar being fed to our children every day, it's no wonder there is a childhood obesity epidemic. And not only are they getting sugar for breakfast but the more sugar they eat the more they want.
It becomes a viscous cycle.

We, as parents, need to intervene and regulate the amount of sugar that our children are eating for their health's sake. High sugar diets have been said to cause type 2 diabetes, obesity, hyperactivity in children, and sugar can suppress your immune system and break down your defenses against infectious diseases.


As a teenager, remember my dad trying convince me that sugar cereals weren't all they were cracked up to be. He told me that even though the box said it was a good source of iron, the iron wasn't in a form our bodies could absorb. He poured a box of some sweet sugar- laden cereal onto a cookie sheet and ran a strong magnet over it. Sure enough, there were iron shavings in our cereal.
I wish I could remember the name of the cereal because it was a total waste of money and I never want to make the mistake of buying it.


Instead of feeding them bowl fulls of processed grains and sugar, choose something healthier for your child's breakfast.

Here are some options:

Eggs. Scrambled or fried, boiled or poached, Eggs are very high in protein and omega-3 fatty acids. If you are feeling more adventurous, try a delicious veggie omelet.
Whole Wheat Pancakes: Preferably made with fresh wheat flour . Add some peanut butter on top for a brain boosting dose of protein. Another great pancake topper is low-sugar yogurt and fruit. Your kids will love this healthy option.
Oatmeal. Not the sugary stuff in the little paper packages, (even though my kids love those.) Make it from scratch, using natural sweeteners, like honey or agave nectar,  and fresh or frozen fruit. Oatmeal is full of soluble fiber so it's good for your heart and your digestive system.
Smoothies- We love ours with Soymilk, frozen and fresh fruit and, scoop of low-sugar protein powder, and spinach. This is a great way to get a nutrient boost first thing in the morning.
Fresh Fruit - Fruit is easy on your digestive system and it is full of nutrients. Pair it with protein rich foods like eggs or peanut butter wheat toast to keep your child going strong all morning long.

Get them to eat more of the good stuff

Fruits and Veggies = Nutritious and Delicious


Sometimes it takes some convincing (ok, a lot of convincing) for your kids and spouse to agree with you on them being "delicious".

I have a few tips that have worked for my family, I hope they work for yours too!


1. Make it easily accessible!
My mother used to keep all of the fruits and veggies in bags in the bottom drawer of the fridge. To find what we wanted we would have to search through the bags and hope to find something good. It was enough work that we would usually skim past the veggie drawer and go straight for the cold cereal and milk. 

Now I keep the fruit out on the counter top where we see them everyday and they disappear 5X faster! 
When we are hungry, a banana, orange, peach, or tomato is the first thing to catch our eye when we walk into the kitchen. And they look so pretty sitting in a basket or on a decorative plate.
Keep your veggies in plain view in the refrigerator,so when you open it up they will be the first things you grab.

2. Prep it!
I find that I often leave my veggies in the fridge for days and days because they aren't ready to be eaten right when I want them. They need to be washed, cut, or peeled.  A few minutes of prep time can make those veggies into a ready-to-eat snack. When you bring your fruits and veggies home, wash them and get them ready to eat.

Cut up your carrots into carrot sticks, peel and slice cucumbers, make some celery sticks to munch on.

Some should be washed right before eating to prevent premature rotting, such as berries and some leafy greens.
Wait to cut up fruits like apples, peaches, pears, bananas, pineapples or any other fruit that will brown. It's best to cut these right before you eat them.

4. Freeze it!
If you are worried that your family won't eat all of the fruits and veggies you buy, freeze them. Many can be easily frozen and used later for dinners or smoothies, or just to snack on.

HERE is a list of veggies that freeze well, and how to freeze them.

I love freezing fresh berries, peaches and mangoes! mmmm. 
Which leads me to my next tip: 


3. Smoooooothies!

Since I have been pregnant I have fallen in love with smoothies. They taste great and you get lots of nutrition out of them. Break out your blender (or your handy dandy Ninja mixer), add your favorite frozen and fresh fruits, some milk, a little bit of juice, and ice. Blend away!
Here's a secret ingredient: spinach. Sounds really gross but if you add 5-10 spinach leaves to your smoothie you won't even be able to taste it. Spinach adds extra nutrition and fiber which will help you feel satisfied longer too.
Even my kids will drink spinach smoothies! (But they thought I was CRAZY the first time I made it.)


4. Keep at it!
Many fruits and veggies have an acquired taste and your child won't like them the first time. Keep trying different foods and re-introduce foods often to see if your child will eat them. Be prepared to hear "I don't like this!" over and over. There will always be some foods that they will never like but give your children a chance to get used to new foods before you completely give up.
I got my oldest to eat carrots this way. After 2 years of trying, he finally will eat carrots! And now he loves them as a healthy snack. VICTORY!




There are also cookbooks filled with recipes about sneaking fruits and veggies. I personally don't try to hide anything in my kids' food. I want them to know that what they are eating is good for them. I think this will help them to choose better options for themselves when they are older.
But if it takes being sneaky to get those healthy foods into your children's mouths then do it! Keep them healthy and happy!

Whitening without Bleach

I have a really hard time using chlorine bleach in my house.

It is amazing for killing all kinds of bacteria and viruses and it cleans like a champ but the label clearly states that it is corrosive and dangerous. Even the fumes can be harmful.


"If you’ve ever read the warning label on a bottle of Clorox, you know that chlorine—even when diluted—is hazardous: it may damage eyes and skin, and in high concentrations its’ vapors may aggravate heart and respiratory conditions. The EPA admits that chlorine causes eye, nose, and stomach problems. What you may not know is that chlorine has actually been used as a weapon of war: in WWI both sides employed chlorine gas to destroy soldiers’ respiratory organs and immobilize them with fits of coughing. More recently Iraqi insurgents have detonated chlorine tankers and used chlorine in car bombs." (source: http://hbmag.com/harmful-if-swallowed/)

When I was in college I spilled a whole bottle of bleach on my dorm room floor, and half of it soaked into my jeans. So I stuck my jeans in the shower and poured bleach over the rest of them. They looked really cool and vintage, but they only lasted about 2 weeks longer. The fabric had been corroded so much that soon my jeans sported holes in the knees, then the thighs. They were falling to pieces.
And FYI, The dorm floor had to be replaced, which I unhappily paid for.

When I started printing t-shirts I was using bleach to create my designs. After about 5-6 washes I noticed my shirts getting tiny holes where I had bleached them. The bleach was eating my beautiful shirts!
I scoured the internet trying to find out why this was happening. I had washed the shirts in hot water, which is supposed to neutralize the bleach. Obviously that was doing nothing.
And if it doesn't wash out in hot water that means it stays in our clothes and sits on our skin every time we wear those bleached clothes or sleep on those bleached sheets.

And have you ever poured bleach on wood? Artists and woodworkers use it to make the wood look old, like barn wood. It it ages wood that fast just think of what it is doing when it worn next to your skin all day long.



Bottom line, chlorine bleach is corrosive. It is hard on your clothes and it doesn't wash out in hot water. Why do we use it?


We like whiter whites!


There are other options out there:



WHITENING WITHOUT BLEACH

For your LAUNDRY:

1. Hydrogen Peroxide. It is a great whitener and it is also a fantastic disinfectant. It is inexpensive and available everywhere. Peroxide is especially effective on blood stains. 

2. Lemon juice and sunshine. Soak your whites in hot water with lemon slices or add 1/4 to 1/2 cup of lemon juice to your wash and hang them out to dry. Use the powers of nature to whiten!

3. White Vinegar. I use this stuff all over my house. Washing fruits and veggies, cleaning soap scum, and in the laundry. Vinegar has a strong smell but it actually makes a great laundry deodorizer! Seriously!! The acid levels of vinegar make it a great disinfecting deodorizer and it will loosen the oils and soap residue from your whites that make them look grey and grungy. Add 1/2 a cup to your regular wash. 

6. Baking soda. Add about 1/2 cup to your wash for impressive whitening and deodorizing POWER!

5. Laundry boosters. My favorite is Oxi-Clean. It gives your detergent some extra oomph to get them as clean as they can be.


There are still some instances where I have found that only bleach gets the job done, but it isn't good for our clothes or for us if we are being exposed to it constantly. If you want to live a healthy and clean life, save the bleach for emergencies.

Sugar addiction.

Sugar, sugar, sugar, sugar, sugar, sugar, SUGAR!!!

There is SOOOO much sugar in our food it makes me cringe!

Read your labels. Corn Syrup, Sugar (a.k.a. Sucrose),  Fructose and Glucose are in practically everything.

It may be tasty, but it is no good for our waistlines, or any other parts.


I was surprised to find added sugar it in everyday items like:

Peanut Butter
Bread,
Canned corn,
Spaghetti sauce,
Dried cranberries,
Canned meats,
Condiments such as ketchup, relish, and BBQ sauce
Crackers
French fries and other fast foods


These are just a few of the items that the manufacturers sneak sugars into. No wonder society has an obesity problem!

And did you know that sugar can also be addictive?

Scientist have debated for years over whether of not sugar can really be an addictive substance but more and more evidence is showing that it is true.

Dr Charles Raison, A Mental Health Expert and psychiatrist said "Scientific studies suggest that eating activates the same brain areas that are the primary targets of drugs of abuse, and foods high in sugar, fat and certain carbohydrates are especially likely to stimulate our brain in ways that can become addictive."

Throughout history, sugar was a rare substance enjoyed by the rich. It was a painstaking process to make the sugar from either sugar cane or sugar beets, which made the resulting product very expensive.
Today, with our technology, sugar is easily made and easy to find. It's everywhere!

In fact, Soda, which is packed with corn syrup, is the #2 item purchased at grocery stores, second only to milk! And it is the single highest source of calories here in the USA! (I almost fainted when I read this.)  What are we doing to ourselves?


The more we eat the more we want. And binge sugar eating also has withdrawal symptoms,just like a drug.


Sugar as also been found to contribute to: tooth decay, gum disease, type 2 diabetes, osteoporosis, heart disease, and some auto-immune diseases. And the most shocking : It is even linked to Chronic Depression.
And there is more. See Dr. Mercola's "76 Additional Ways Sugar Can Ruin Your Health" for a huge amount of health detriments caused by sugar.


If you have some extra time, this video is extremely informative and well worth watching. It's called Sugar: The Bitter Truth.



I have personally felt some of the effects of sugar addiction. It may not be as strong as a tobacco or heroine addiction but the more sugar I ate, the more I wanted. I would try to stop my binge sugar eating by throwing out all of the sweets in my house and staying away from them at the store, but I would find myself scouring the shelves of my pantry and fridge for anything sweet! I wouldn't rest until I found the frozen half bag of chocolate chips at the bottom of the deep freeze.

If you are feeling that "I need sweets" feeling, try reaching for natural sugars instead. Grab a banana, peach, or other type of sweet fruit. Stay away from anything with high fructose corn syrup or sugar.

The more sugar you eat the more you will want,  so slowly take the sugar our of your diet. Because the less you eat, the less you will crave. It may be very difficult to go cold turkey so make it a gradual and permanent change.

As with any addiction, a sugar addiction is difficult to overcome, but your body will thank you! You will feel better, live longer, and be stronger, emotionally and physically!