Red Pepper Artichoke Soup – Quick & Easy or Slow & Cheap

What I love about this recipe is it can be a very fast soup by using jarred red peppers and artichokes as well as canned chickpeas.  Or you can get a richer flavor, that’s much easier on your wallet, by roasting your own peppers, cooking dried chickpeas, and steaming fresh artichokes to create this soup.  Make a big batch and freeze for use later because you will love the tastes that dance on your tongue when you eat this soup.

Soup Ingredients:

• 1 ½ cups vegetable stock
• ½ cup canned coconut milk
• ½ cup almond milk
• ½ cup chopped onions
• 1 Tbs coconut oil
• 3 roasted garlic cloves
• 15 oz can chickpeas (or cooked chickpeas)
• 15 oz jar artichokes (or cooked artichokes)
• 1 cup chopped roasted red peppers
• ¼ cup chopped parsley leaves
• ¼ cup extra virgin olive oil
• Sea salt
• White pepper
• Pinch of cayenne (optional)
• Smoked paprika (optional)
• Cooked cubed chicken, tempeh, or shrimp (optional)

Soup Directions:

1. Sauté onions in coconut oil.
2. Rinse and drain chickpeas if using canned.  Rinse and drain artichokes if using jarred.
3. Place stock, milks, onions, garlic, ½ of the chickpeas, and ½ of the artichokes in a food process or blender.  Blend until smooth.
4. Add remaining chickpeas, artichokes, peppers, parsley, and olive oil.  Pulse until these items are chopped well.
5. Add protein source if desired.  Add additional seasonings to taste.
6. Pour into soup pot and warm to desired level.  Serve hot.

Seriously folks, if you’re not outraged you’re not paying attention!  Your freedoms of food choice are being strangled by the government . . . slowly, and without you knowing.  And raw milk is the avenue of choice.

Minnesota farmer Alvin Schlangen goes to court this month to defend his right and his neighbors rights to receive high-quality food, including raw milk, from a place other than a grocery store.  In other words, local farmers providing local foods to a local community.  How dare they!  These criminals!

Raw Milk: My Personal Story

Before I get all high and mighty, let me explain what I used to refer to as my weekly “European morning”.  After dropping my son at preschool, I would drive for almost an hour to pick up a gallon and a half of raw milk and fresh eggs. Because that was the law, if I wanted raw milk I had to go to the farm to pick it up. Delivery was against the law. On my drive back I would stop in a nearby town to pick up raw local creamery cheese.  A bit further down the road and I would pick up whatever fish was brought over that morning from local fishermen. Then I’d take it all home. This isn’t quite as the Europeans do it since instead of walking to all my nearby shops I had to drive for a few hours each week.  I know, not the most environmentally friendly way to get my food, but quality was my priority (and it was a HIGH priority for me).

Raw Milk & Cooperatives

Fast-forward to today, many small groups have created cooperatives to help busy people get this great quality, local, farm fresh foods (including raw milk)  without spending half a day driving around.  Personally, I’m very thankful.  My life  got a whole lot easier.

This “wiggle-room” is allowed by state and federal governments because it’s a private food supply and not a commercial business.  But not all states love their local farmers and raw milk  like here in Oregon.  Which brings us back to this month’s court case of Alvin Schlangen.

To ease the burden on people who want raw milk (note: these people are voluntarily choosing to drink and use the raw milk) farmers have created the ability to purchase shares (leases)  in the farm animals.    You have private access and lawful ownership of these farm animals.    A member pays the farmer for labor to milk the cow, manage the pasture, store the feed etc.   Similar to any other community supported agriculture.  With all the same risks if the cow doesn’t produce.  The benefit to the consumer is access to 100% grass fed raw milk.  The benefit to the farmer is assistance in maintaining the farm animals and money up front.  Sounds even better than government subsidies to me.  This a sustainable farming at its best.    Many of these cooperatives have been able to assist other farmers by providing sources for local foods to their members as drop off sites.

Raw Milk & Alvin Schlangen

Alvin is a Minnesota farmer who also voluntarily managed one of these drop off sites for other farmers as well as raw milk, Freedom Farms Coop.  Two years ago Minnesota Department of Agriculture brought armed police and closed his members-only warehouse.  No warrant was given and they illegally trespassed on his private personal properly (remember Rawsome Foods in CA).  Eight days later they arrived at his family farm with a warrant alleging he was engaged in retail food handling.

A year later there was another encounter, again with armed police while Alvin was delivering eggs.  After visual inspection a warrant for search was requested, and the private food club member’s food seized.  This raid occurred to his van and was used to get another warrant to search his private space at the warehouse where another raid occurred, removing all food and raw milk.

Due to all this he is going to court this month to defend his right to supply quality farm foods to his member’s only community.  I honor him for also defending our right of autonomy to choose our own foods.  If convicted, Alvin could face hefty fines or up to a year in prison.

Raw Milk and Statutes

I understand we have commercial food handling statutes (although I question their benefit since we still end up with various outbreaks each year).  But, these statutes don’t pertain to private food supplies.  I want to be able to pick up my eggs from a neighbor, or my chicken, beef, raw milk, etc. and right now I do.  I’m not interested in getting my milk from a cow that’s locked away, standing in it’s own feces, being fed grain that the government subsidizes and shot full of antibiotics because it’s not living or eating like a cow and then it’s natural product placed in a plastic container after having been pasteurized, synthetic vitamins added and stuck on a Walmart shelf for who knows how long.  That isn’t food I want to ingest or give to my family.  It’s not natural and it’s not raw milk.  I want to see my cow moving around an open field in the sunshine, chomping on fresh grass, loving their life as much as I love mine.

I believe that if our Founding Fathers had ever thought agri-business would make it illegal to get food and raw milk from our neighbors they would have guaranteed us the right to choose our own foods.  Because right now, we’re losing that right.  The big business is dictating what you can and can’t eat, and the government is supporting these dictations with armed police.  When will you stand up for your right before it disappears?  Because folks, this isn’t just about raw milk anymore . . .

Video

This is a quick video about Alvin, the raids,  and why he chooses to stand his ground.  It’s a five minute horror film.

http://www.youtube.com/watch?v=Wkx_ZQT2oTE&feature=player_embedded

Ingredients:

• 2 eggs
• 1 teaspoon coconut oil
• 1 clove garlic, minced
• ¼ teaspoon dried basil
• 2 medium ripe tomatoes, peeled, chopped
• 2 slices of Swiss cheese (totaling 2 ounces cheese)

Directions:

1. Crush garlic and allow to rest for 5 minutes.
2. Preheat broiler.  Bring water to boil for eggs.
3. Cook the garlic and basil in the oil for a minute or two.
4. Add the tomatoes and cook just until heated through.
5. In the meantime, soft boil the eggs by cooking them in boiling water for 6 minutes.
6. Run eggs under cold water and peel carefully.
7. Wrap each egg in a slice of cheese.
8. Divide the tomatoes into two shallow baking dishes.
9. Arrange an egg in the center of each dish.
10. Broil about 2-4 minutes, until the cheese is melted and slightly brown.

Serves 2

It’s a delicate balancing act for our body to monitor the amount of sugar in our bloodstream and release the proper hormones to keep our sugar (glucose) levels “normal”.  As a society we are inundating ourselves with sugar and refined carbohydrates.  According to the USDA the U.S. sugar consumption in 1821 was 10 pounds per person, 120 pounds in 1970, 120 pounds in 1980 (yes, no change in 10 years there), 141 pounds in 2004, and 199 pounds in 2005.

Sugar – How Much?????

Let’s break that down.  Each person in the United States is eating almost 200 pounds of sugar each year.  That’s just sugar - refined sugar.  This equals approximately 8.64 ounces per day or 245 grams per day per person.  The stress this puts on our pancreas, liver, and adrenal glands is profound.  We have to question . . . do we keep our bodies in a continual state of stress with sugar and interpret everything around us as stressful?????

Sugar – A Big Stress

I’ve given up sugar a few times.  A few weeks before Valentine’s this year I was sugar free (again) when the candy arrived.  I splurged and had a mini Hershey’s chocolate bar.  No problem.  The next night I had two.  The next night I had two again.  The following night I was up to three.  Day five, three again.  Day six, my husband asked me if I was snapping at everyone for a reason.  I had to take a serious look at my behavior!  I was aggitated, irritable, short with everyone – I felt “wired” on the inside.  All from sugar and all within five days!

With current additional stress I’ve found myself turning, once again, to sugar to get me through the day.  Unfortunately the toll this takes on my body is reprehensible.  And I’m doing it to myself, as well as my family.  Additionally, sugar puts me, once again, at risk for diabetes.  It’s time to take back the control of my life.

Sugar - A Drug to Give Up

Effective last week, I’m off sugar again!  Yes, my head was pounding and I felt tired at first.  But, these symptoms only lasted a few days  . . . my health was worth that.  I encourage you to join me.  Find a healthier, happier, more balanced you – kick the sugar habit blues.

Balsamic Vinaigrette is one of easiest dressings to make with a variety of different uses.  Of course you can add it to your salads, but balsamic vinaigrette is also wonderful on boiled spinach, steamed kale, or as a marinate for fish.  It only takes a few minutes to make balsamic vinaigrette versus purchasing a premade bottled version that has a bunch of extra ingredients and usually uses cheap, unhealthy oils.

Balsamic Vinaigrette Ingredients:

• 1 tsp Dijon mustard
• 2 Tbsp + 1 tsp balsamic vinegar
• ½ cup extra virgin olive oil
• One clove minced garlic (optional)
• Fresh herbs of choice, to taste
• Fine sea salt & fresh ground pepper, to taste (optional)

Directions:

1. Whisk all ingredients together.

Ingredients:

• 3 eggs
• 2 Tbs melted coconut oil
• ½ ripe banana, mashed
• 3-5 Tbs coconut sugar
• ¼ tsp sea salt
• ¼ tsp vanilla
• ¼ cup sifted coconut flour
• ¼ tsp baking powder
• ¼ cup walnuts or pecans, chopped

Directions:

1. Preheat oven to 400 degrees.
2. Blend together eggs, banana, sugar, salt, and vanilla.
3. Add coconut oil and blend.
4. Combine coconut flour with baking powder and whisk into batter until smooth.
5. Stir in nuts.
6. Pour into muffin cups.
7. Bake for 18 minutes.

Wow, lucky to find two of my favorite foods in one convenient package – kombucha and chia seeds!

Let’s start with kombucha.  This beverage has been made for thousands of years using a kombucha “mushroom” which is a symbiotic colony of yeast and bacteria.  Kombucha produces acetic and lactic acid as well as small amounts of a potent detoxifying substance, glucuronic acid.  This organic acid is produced by the liver to neutralize toxins in the body.  When the liver function becomes overloaded the additional glucuronic acid from kombucha can be a powerful aid to the body’s natural cleansing process.  Kombucha gives a boost to the immune system and is a proven prophylactic again cancer and other degenerative diseases (Fallon).

Kombucha Taste

But truly, kombucha just tastes great.  It has a slight fizz and is highly energizing.  Somehow kombucha is slightly sweet and acidic, all at the same time.  The Synergy brand is a bit lighter so it is a great introduction into kombucha.  It also contains probiotics and antioxidants.  As the bottle says it’s “designed to nourish your body from the inside out.”

Kombucha and Chia Seeds

Although chia seeds are the new buzz in the health world, they were a diet staple of the Aztecs and Mayans.  I guess everything old is new again!  Chia seeds include alpha-linolenic acid that helps support cardiovascular function.  In fact, chia seeds have 8 times more Omega-3 than salmon.  They also are a good source of fiber (more than oatmeal) which is helpful for the digestive system and can help with cholesterol.  And, they are packed with more antioxidants than blueberries.  G.T.’s adding these little powerhouses to kombucha – brilliant!

Kombucha Ingredients:

Here’s the ingredients list: G.T.’s organic raw kombucha, raw chia seeds, concord grape juice, and 100% pure love!!!  And all the ingredients are organic!

Kombucha Warning

Here’s my taste warning though . . . chia seeds, when added to a liquid become kind of gelatenous.  So, this kombucha drink has a bit of a “chew” to it.  I think it’s fantastic.  But, it can be a bit disconcerting the first time.  Adds a whole new meaning to drink your food and chew your liquids.  Some of you may know that the FDA pulled kombucha from shelves a few years ago due to a fear of kids drinking it for alcohol.  Obviously kombucha is back at your local grocery and health stores now.  But, it is a naturally fermented product so there may be a trace of alcohol – but hey, let grape juice sit long enough and you can create alcohol.  If you have a concern with alcohol, limit your komucha consumption to half a bottle.

Two sets of clients have really found this kombucha drink to be most useful: athletes and energy drink users.  Althletes are finding the chia seeds are giving them longer endurance while the kombucha is giving them extra energy.  They drink a “shot” of G.T.’s Synergy Kombucha a little before they exercise and for the endurance athletes they drink “shots” along the way.  Clients trying to get off energy drinks have found this to be a good substitute.

Personally, I’d call G.T.’s Synergy Kombucha the best “soft drink” available.  If you’re still drinking soda, give kombucha a try.

Sources:

Sally Fallon with Mary G. Enig.  (2001).  Nourishing Traditions.  Washington, DC: NewTrends Publiching, Inc.

Many diets recommend using artificial sweeteners in place of sugar to keep the taste and lose the weight. These artificial sweeteners come in many forms including Aspartame, saccharine, Sucralose, and Acesulfame-K. Artificial sweeteners are readily available at the grocery store as well as in many foods and soft drinks. So let’s break down a few of the main ones artificial sweeteners . . .

Artificial Sweetener Aspartame

This artificial sweetener is a low-calorie sweetener commonly known as NutraSweet and is about 200 times sweeter than sugar. The Aspartame Consumer Safety Network reports “85% of all complaints registered with the Food and Drug Administration, the US government agency that overseas food and drug safety, concerns aspartame’s adverse reactions” including menstrual changes, weight gain, and headaches to severe depression, insomnia, and anxiety attacks.

Artificial Sweetener Saccharin

This artificial sweetener is a non-nutritive sweetener that passes through the body unchanged and is excreted in the urine. It is reported anywhere from 300-700 times as sweet as sugar. Studies have shown this artificial sweetener to be a cancer-causing agent.

Artificial Sweetener Sucrolose

This artificial sweetener is a no-calorie sweetener commonly known as Splenda and is 600 times sweeter than sugar. James Bowen, M.D., a physician, biochemist, and survivor of aspartame poisoning warns, “Splenda/sucralose is simply chlorinated sugar; a chlorocarbon. Common chlorocarbons include carbon tetrachloride, trichlorethelene and methylene chloride, all deadly. Chlorine is nature’s Doberman attack dog, a highly excitable, ferocious atomic element employed as a biocide in bleach, disinfectants, insecticide, WWI poison gas and hydrochloric acid.”

Artificial Sweetener Acesulfame-K

This artificial sweetener is used in packet and tablet form, but is mostly seen as a sweetener in sugar-free chewing gum. It is 200 times as sweet as sugar. Laboratory tests have shown this artificial sweetener causes cancer in animals.

Remember that all of these artificial sweeteners were developed to extend the shelf life of products so companies could make a higher profit with less waste. Commercialism isn’t bad, as long as our health isn’t at stake. Note that each of these artificial sweeteners are 200-700 times as sweet. This causes our taste-buds to adapt to this extra sweetness to a point where whole foods, like an apple, no longer taste sweet by themselves. There has recently been a lot of documentation showing that people have increased cravings for sweet and fatty foods when artificial sweeteners are regularly consumed. New evidence is showing that many of the body’s sugar handling mechanisms are still fired when our taste-buds identify “sweet”, triggering the release of unused, unnecessary hormones. Artificial sweeteners can also make you feel bloated and fat, which can cause you to not eat real, whole, nutrient-dense foods. It’s time to admit that there is no free ticket to eating all the sugar-free products desired without paying the high price of harming our bodies in the long run. Stick with natural sweeteners, like raw organic local honey, stevia, coconut sugar, date sugar, or maple syrup instead of artificial sweeteners that have been manufactured.

Ingredients:

• 24 medium shrimp
• ¼ tsp white pepper
• ½ tsp Herbamare or fine sea salt
• ¼ tsp garlic powder
• touch cayenne
• touch smoked paprika
• ¼ tsp Chinese five spice (optional)
• 1 egg, beaten
• ¼ cup shredded coconut
• ¾ cup coconut flour
• Lime
• sriracha

Directions:

1. Preheat oven to 425 degrees.
2. In  a small bowl, mix together pepper, Herbamare, garlic powder, cayenne,      smoked paprika, and five spice if using.
3. Add shrimp and stir to distribute seasoning.
4. Put the flour, beaten egg, and shredded coconut in three different bowls.
5. Individually      dip the shrimp in the egg first, then the flour, then the egg again.  Then dip in coconut to cover.
6. Place shrimp on greased baking sheet.   Bake for 15 minutes or until golden brown and crisp.
7. Cut the lime into wedges.
8. Garnish shrimp with lime wedges and sriracha.

Ingredients:

• 2 ½ cups vegetable stock
• 1 can coconut milk
• 2 Tbs fresh lemon juice
• 2 Tbs tamari
• 4 Tbs coconut sugar
• ¼ cup fresh grated ginger
• Juice and zest of a lime
• 1 Tbs chili paste
• Cooked cubed chicken, tempeh, or shrimp (optional)

Directions:

1. Place all ingredients in a large saucepan.  Blend with a stick blender.
2. Add  protein source if desired.
3. Warm to desired level making sure sugar is dissolved.  Serve hot.

Soba noodles can be added by bringing the soup to a boil, adding noodles for three minutes, then serve.

At one time, coconut oil was labeled a dietary troublemaker because it is high in saturated fat. But all saturated fat is not created equal.

Coconut oil is composed of medium chain triglycerides. These are digested and metabolized differently from other fats. Instead of being packed away into fat cells, they are used to produce energy.  They burn like carbohydrates instead of fat.  The increase in energy production stimulates metabolism. As metabolism increases the rate at which you burn calories increases. So after eating a meal containing coconut oil, your level of energy is higher, your metabolism is running at an elevated level, and you burn calories at an accelerated rate. As long as you don’t over eat, coconut oil can help you lose excess pounds.

Coconut Oil Benefits:

Coconut oil is beneficial for both diabetics and those who struggle with weight problems. It helps improve insulin secretion and insulin sensitivity, thus reversing the effects of insulin resistance.

For thousands of years people in Southeast Asia and other island countries have consumed coconuts and coconut oil daily without ill effect. In these countries heart disease is relatively rare. In fact, those people who eat the most coconut have the lowest heart disease rates in the world. Heart disease and diabetes were completely unknown illnesses until just a few decades ago after they began replacing traditional foods, such as coconut, with Western foods high in sugar and refined grains.

Coconut Oil = Anti-inflammatory:

Recent medical research has shown that medium chain triglycerides possess anti-inflammatory and antioxidant properties, both of which help protect the arteries from clogging up with plaque and the heart from succumbing to heart disease.

One of the most remarkable characteristics of coconut oil is its antimicrobial properties. When eaten, medium chain triglycerides in coconut oil are transformed by the body into powerful germ fighting substances that kill disease causing viruses, bacteria, and fungi.

Additionally, coconut oil strengthens the immune system, improves digestion, protects against cancer, enhances thyroid function, and helps protect against and heal many other health problems.

Coconut Oil – Very Stable:

Coconut oil is versatile. It can be used in just about any recipe that calls for vegetable oil, shortening, butter, or margarine. It is excellent for cooking. Unlike other vegetable oils, it’s very stable when heated and does not create toxic byproducts. That is why coconut oil is the oil I recommend to use when frying, or other high heat applications.   You can feel safe when you eat it, knowing that you are not damaging your health.

Because coconut oil is very stable, and does not need to be refrigerated. Coconut oil melts at 76°F, becoming a clear liquid that looks like almost any other vegetable oil. Below this temperature, it solidifies and takes on a creamy white appearance. To liquefy hardened oil, simply immerse the bottom of the jar in hot water for a few minutes (this is why I recommend glass jars over plastic containers).

Two at the most popular types of coconut oil are virgin and expeller pressed. Virgin coconut oil has had minimal processing, and retains a mild coconut taste and aroma. Expeller pressed coconut oil has undergone more processing and is essentially flavorless and odorless.  Start with the one that has the most appeal to you.  If you like the flavor of coconut than virgin coconut oil is perfect.  Or, keep both around for different uses – breakfast eggs in expeller pressed coconut oil and virgin coconut oil in baked goods.

Related articles

• Definition: Coconut Oil (bellasugar.com)
• Product Recommendation: Nutiva Organic Extra Virgin Coconut Oil (eatgfcf.wordpress.com)

Coconut flour:

Coconut is naturally low in digestible carbohydrates, contains no gluten, is cheaper than most other nut flowers, is loaded with health promoting fiber and important nutrients, and taste terrific.  Few people are allergic to coconut.

Coconut flour is made from finely ground, dried, and defatted coconut.  Coconut flour has far more fiber than any other flour.  We’ve all heard of using wheat bran as a supplemental source of dietary fiber. It is an excellent source of fiber. But, coconut flour has over twice as much fiber as wheat bran. It has four times as much as oat bran or soy flour, and 20 times as much as enriched white bread.

To substitute coconut flour using standard recipes. You have to make a few changes. Since coconut flour lacks gluten you cannot substitute it 100% in bread recipes that are designed for wheat flour. Coconut flour is much more absorbent than wheat and other flours.  One of the characteristics of fiber is its ability to absorb moisture. Because of this, coconut flour can only replace up to 25% of wheat flour.  You also need to add an equal portion of water or other fluid. For example, if you use 1/2 cup of coconut flour. Add an additional half cup of water to the recipe.

It is possible to use 100% coconut flour when not trying to make substitutions to standard recipes. Great recipes can be found in the book Cooking with Coconut Flourby Bruce Fife.  He’s taken the time to create recipes using only coconut flour so these recipes are gluten free, low glycemic, and low carb . . . and they taste great!

Coconut milk:

Coconut milk is manufactured by squeezing or extracting the liquid from coconut meat. Coconut milk has a milky white color creamy texture and nutty flavor.  Some coconut milk is watered down to reduce the fat content. This is called lowfat or light coconut milk. But to regain the milks necessary thick texture for recipes, thickeners, such as guar gum are usually added.  Avoid the lowfat and nonfat coconut milk. Canned coconut milk can have separation, especially for brands that do not use thickeners. To mix simply shake the can vigorously before opening.

There are currently boxed coconut milk as a milk alternative.  These are somewhat watered down and processed to have less of a coconut flavor but can be more palatable to when drinking by the glass, used in hot and cold cereals, or poured over fresh fruit.  Personally, I like the thicker consistency for other beverages such as smoothies, or to make clam chowder, creamy soups, or gravy.  One of my son’s favorite treats is 4 Tablespoons of coconut milk mixed into 1 cup of fresh squeezed orange juice.  Freeze for a delicious summer treat.

Coconut milk is a rich source of manganese, which can help maintain blood sugar fluctuations.  It is a good source of iron which can help prevent anemia.  Coconut milk makes you feel full very quickly because of high concentrations of dietary fiber. So it can help control weight. Again, it has a good level of potassium, which can help lower blood pressure.

Coconut cream:

Has a slightly higher fat content than coconut milk.  But, it has a smooth, silky consistency that adds great flavor to dishes such as curry. The saturated fat in coconut cream is actually healthy good fats that your body can easily metabolize and turn into energy fast, without raising your blood cholesterol level and adding pounds to your weight. The principal saturated fat, or fatty acid, in coconut cream is lauric acid. This is the same type of saturated fat found in abundance in human breast milk.

Coconut cream is usually available as a solid in small box.  It must be mixed with water or additional coconut milk and melted over heat.  This makes it a fantastic base for desserts, such as custard.

Don’t confuse coconut cream or coconut milk with cream of coconut. Cream of coconut is coconut cream with sugar added and is very sweet. It is often used in beverages and desserts.

Add a few of these coconut foods in addition to or in place of your current milk products and discover a creamy taste that will give you long lasting energy.

Related articles

• Making Fresh Coconut Milk (southpacificengagement.com)
• Meatless Monday: Pasta with Vegan Mushroom Cream Sauce (rollinoatstampa.com)

Coconut Cream For Coconut Custard:

Coconut cream has a slightly higher fat content than coconut milk.  But, it has a smooth, silky consistency that adds great flavor to dishes such as curry and desserts. The saturated fat in coconut cream is actually healthy good fat that your body can easily metabolize and turn into energy fast, without raising your blood cholesterol level and adding pounds to your weight. The principal saturated fat, or fatty acid, in coconut cream is lauric acid. This is the same type of saturated fat found in abundance in human breast milk.

Don’t confuse coconut cream or coconut milk with cream of coconut. Cream of coconut is coconut cream with sugar added and is very sweet. It is often used in beverages and desserts.

Ingredients for Coconut Custard:

• 1/3 cup coconut flakes
• 7 oz coconut cream
• 1 can coconut milk
• 4 eggs
• 2 egg yolks
• 1 cup coconut sugar

Coconut Custard Directions:

1. Place coconut into large frying pan.  Cook for approximately 1-2 minutes over medium heat, until toasted.  Remove from heat and place in a small bowl.
2. Combine coconut cream and coconut milk in a small saucepan.  Bring to a simmer, over low heat.
3. In a separate bowl, whisk together eggs, egg yolks, and sugar.
4. Add egg mixture to milk and cream mixture, whisking constantly until combined.
5. Pour evenly into six ¾ cup heatproof ramekins.
6. Cook the custard in a steamer for 25-30 minutes or until custard is just set.
7. Top custards with toasted coconut and serve.

Related articles

• Coconut whipped cream (getyourvegon.com)
• Coconut in Many Forms (Water, Meat & Sugar) – Still Healthy (therightnutritionplan.com)

Coconut is naturally revitalizing. For most people, they will feel a burst of energy within 5 min. of eating fresh coconut. Coconuts are not high in cholesterol. Coconut is a saturated fat made primarily from lauric acid, which is easily absorbed by the body and used instantly as energy rather than stored as fat. Coconut is a potent antibacterial and antifungal. So it cleans our gut and helps it heal. It can help fight off infection so it’s great to eat when you feel something “coming on”.  Coconut can boost thyroid function by up to 20%, which helps increase metabolism and energy production. In fact in the 1940s, farmers tried using coconut oil to fatten their animals but discovered that it made them lean and active and increase their appetite. Coconut has been proven to have anticancer effects, especially for the colon and breast.

Usually you will find two types of coconuts in the grocery store – young coconuts that are white with a “conehead” and wrapped in plastic and mature brown “fuzzy” coconuts with three “eyes” like a bowling ball.  The young coconut, sometimes referred to as Thai coconut, is perfect for cracking open drinking the water from the middle and using the soft meat for curries, soups, making milk, or smoothies.  The mature coconut, when opened, will have a hard meat that is great for eating raw or grating into foods.

Coconut water:

Coconut water is the liquid that is found inside young coconuts before they mature. It is naturally low in calories and fat free. A serving has about the same amount of potassium as a banana and it is low in sodium. It has a small amount of calcium, magnesium and phosphorus. Some brands are coconut water are marketed at sports drink’s claiming to be a low cal way to replace electrolytes lost in sweat. This may be true if you are working out for a couple hours. Although some sports nutritionists say this sodium  in coconut water isn’t enough for serious athletes.  For most people working out for an hour or so at the gym, plain water works just fine to rehydrate.  Even outside of electrolyte replacement, coconut water is a tasty, slightly sweet water.

Interestingly, coconut water has been used in place of saline solution in hospitals because it’s naturally sterile and is identical to human blood plasma. I’ve been told that it’s also a great hangover prevention. So if you had one too many drinks have a little coconut water before bed – you might feel better in the morning.

Coconut water can certainly be a part of a healthy diet.  And if you like the taste -enjoy it! It’s certainly better than sugary sodas.

Coconut meat:

Dried coconut meat is what most people think of as “coconut”.  It is sold as desiccated or flaked coconut. Dried coconut, naturally, has all the health benefits of coconut. Check to make sure that you are using unsweetened dried coconut though – it’s plenty sweet without added sugar.  Add coconut meat to soups, salads, baked goods, and trail mix.

Coconut sugar:

Coconut sugar is the traditional sugar made from the sap of coconut flowers. It is boiled down to create either dry sugar blocks (which have to be grated), a soft paste, or granulated form. It has a light taste without excessive sweetness. It almost tastes like it has just a tad of maple syrup or caramel in it. It is low on the glycemic index, so it’s a good sugar for diabetics. It is also full of minerals.  It is produced by a natural process of heat evaporation with no preservatives added. Many ethic markets carry the paste form which is easy to cook with.  Many health food stores carry the granulated form as it’s rising in popularity.  It can easily be substituted for sugar in recipes although depending on the amount of sweetness you are used to you may have to add 1/2 again as much coconut sugar.  For example: if the recipe calls for 1 Tablespoon of sugar, you may need up to 1 1/2 Tablespoon of coconut sugar.  Personally, I find that most foods could use less sweetness and start with a 1:1 substitution.

These are just a few of the many ways to add the health benefits of coconut into your diet.  Try to add a bit and I’ll cover baking with coconut items next!

Related articles

• “Food is Medicine!” Coconut Water (thepreparedtable73.wordpress.com)
• The Truths About Coconut Oil and Coconut Water (foodstaycation.com)

I just had the pleasure of taking one of my private clients shopping. We went to a huge grocery store that had a large natural foods section. In fairness, my family chooses to purchase from local farmers and local cooperatives. We run into a national chain for occasional supplies like toilet paper. So my worldview around food is fairly one-sided.  And the question of “healthy sugars” isn’t usually part of it.

We walked around just the natural foods section and in my opinion, about 90% of the products were neutral to flat out bad for you. I would even argue that many of them were nowhere close to “natural”.  In short, there’s a whole lot of what I’d call “health washing” going on and a big part of it revolves around this thought of ”healthy sugar“.

“Healthy Sugar” in Processed Foods?

Boxes touting “healthy sugars” were everywhere. It was frustrating to see things like organic toaster pastries or organic oreo-type cookies. As if “organic” makes the added sugars in our diets okay.  Is this what people think is a “healthy sugar“?  I noticed most of these products don’t list the word sugar anywhere on the ingredients list. I guess that’s because consumers know “sugar” is bad for them. But there’s a whole host of other types of refined, concentrated sources of sugar, that really aren’t “healthy sugar“.

How to Identify “Healthy Sugar” in Processed Foods:

First, ingredients are listed by quantity. When you read the nutrition facts label, ingredients are listed in order of amount by weight. So there is more of the first ingredient than any other ingredient. If the ingredient list says “oats, peanut butter, honey, cashews, cocoa butter, water, vanilla, salt” you know that there are more cashews then cocoa butter in the product, even if only by a little amount. Of course, most people consider honey a “healthy sugar”.  But, it is possible that if you combine the peanut butter and honey, they may outweigh the oats.  So read the whole list, and read it carefully.

Second, learn the various names for sugar – I’ve counted 107 currently, but it’s always evolving. Manufacturers will frequently use more than one type of sugar so these “healthy sugars” can be listed further down the ingredients list. But, if you combined all the “healthy sugars” together, they may actually be the number one ingredient. Using the same example above, a manufacturer may decide to use the “healthy sugars” honey and evaporated cane juice instead of just honey. Now, reading the ingredient list could say “oats, peanut butter, cashews, honey, cocoa butter, evaporated cane juice, water, vanilla, salt”.  This can be the same amount of overall sugar as the first list but now, cashews have moved up the list and honey has moved down. At first glance this might seem healthier but it’s just a game with “healthy sugar”.

Third, although some sugars can be healthier than other sugars, in moderation, added sugar is still added sugar, whether it’s a “healthy sugar” or not. Don’t let some of the healthier sounding names of these “healthy sugars” fool you into believing that it to less harmful added sugar.  Some words jump right out at you. Be cautious with anything that says “syrup”, “malt”, anything ending in “-ose”, or “tol” these are all sugars. And don’t forget organic sugar is still sugar.

“Healthy” Sugar Options:

Yes, evaporated cane juice, raw honey, pure maple syrup, coconut sugar, and stevia are more healthy sugars than refined, white sugar, but not in excess.  Most of us have small amounts of added sugar in our diet. But many of these manufactured foods contain a lot more than small amounts, and some of them in very high proportions. So don’t get sucked into “fake health” by supposed “healthy sugars” that are still real sugars.

Ingredients:

• 6 Tbs cottage cheese
• ¼ cup sun-dried tomatoes in olive oil, drained
• ¼ cup cream cheese
• 1 tsp fresh lemon juice
• Dash of garlic powder
• Dash of hot sauce (optional)
• 2-4 Tbs buttermilk

Directions:

1. Combine everything except buttermilk in a food processor.  Pulse until mixture is slightly textured.
2. Add buttermilk and pulse until desired thinness.

After a media outrage on March 17, the USDA gave schools the option of opting out of using ground beef with the filler “pink slime”.  The agency provided the following media statement, “USDA will provide schools with a choice to order product either with or without Lean Finely Textured Beef”.  Lean Finely Textured Beef is the official product name for what most call “pink slime“.

I know, some are heralding this action as proof that consumer concerns change public policy. Honestly, I hope that’s accurate.

But, the option is only valid for product the USDA purchases for the National School Lunch Program.  That’s only about 20% of the food that kids actually get served.  Everything else individual school districts procure through USDA-approved vendors, who are not being required to eliminate “pink slime”.  So we are not quite out of the woods yet, to getting “pink slime” actually removed. It’s still important to tell your local school district your desires.

“Pink Slime” Will Most Likely Still Be In The System

Can school districts sustain the additional costs? Most have already purchased commodities for next school year – will they be able to “opt-out” of already placed orders?  Is this just another luxury that only wealthy school districts can afford?

“Pink slime” is already in the industrial chain. What’s the plan to get it out?  The requirements for high yield and cheap food products haven’t disappeared in the last two weeks.

“Pink Slime” Is In More Than You Probably Realized

The USDA announcement sounds great. But, according to Beef Product International’s website “pink slime” is used in many other school lunchroom foods, such as taco meat, hot dogs, lunchmeat, chili, sausages, pepperoni, retail frozen entrées, roast beef, and canned foods.

The public outcry has been great, but it’s a lot worse than just hamburger patties folks.  “Pink slime” is lots of other foods and still is being required to be labeled.

I do appreciate the people are actually discussing nutrition and agribusiness because of “pink slime”. Hopefully this is a wake-up call for Americans to realize that Big Food has a tremendous influence over the content of our food supply.  People should be outraged!  Perhaps Americans are finally beginning to see who the men are behind the curtains pulling our strings.

Related articles

• You Might Have A Beef With “Pink Slime” But Its Makers Have A Beef With That Name (adpulp.com)
• Please Read This Post Before You Retweet It: Mixing Fact and Fiction in Pink Slime Tweets (readwriteweb.com)

First, we need to know what we have a hold of before we can start letting go. It’s amazing to think about all the people that have a piece of control in our lives. Family, friends, bosses, doctors, preachers, neighbors, teachers . . . There’s too many to count!  And worse, they all have a piece of sage advice to hand out. The more of those pieces we accept, the more we feel we “should” do something different, and that can lead to guilt. So we have to begin letting go.

Letting go by identifying holding on

Many years ago, I hit a rather unhappy patch in my life. I was holding onto a lot of beliefs that I wasn’t even sure were mine.  It’s amazing when I think about some of the ideas that we pick up. Starting when we’re young we get things like, always brush your teeth, eat your vegetables, always be nice, etc. Now, I’m not saying that we shouldn’t do these things, I’m just pointing out that we start holding on to these “should” concepts pretty early on, before we really get to choose if we agree or if we need to be letting go (or maybe never accepting in the first place).

Then, as women, there’s an underlying realization that we are expected to try and please everyone – because that’s nice.  Or that we should put others first – because that’s sweet. Or that we shouldn’t rock the boat – because that’s a troublemaker.  Or try to make everyone happy – because that will make you popular. Or try to fill the needs of others – because everyone will like you then. Or that we should never get angry – because that’s for boys/men.  Or that we should remain passive – because aggression is ugly.  And we wouldn’t want to be mean, ugly, difficult, and unliked!  (We definitely want to be letting go of some of those!)

Then add in that somehow as women, we “should” have a family, a career, and be a homemaker, all while not making mistakes and always looking perfect.  It’s ridiculous! Yet, we continue to accept it. Worse, we continue to believe it.  Worse yet, we feel guilty and mask it if we can’t achieve it all. And that’s a whole lot to carry around. It’s a heavy burden.  So how do we really begin letting go?

Letting go by smashing plates

I don’t have a perfect solution, but I can tell you what I did that began my letting go process. I went to a secondhand store and bought a bunch of cheap used dinner plates. I spent a few days thinking about all that I held onto. Each time I thought of a “should” I wrote it down on one of the dinner plates. I had plates that said: always please others, be nice, look good, make no mistakes, never get mad, have a career, have a family, never leave the house without being “presentable”, always have a clean house, never wear dirty underwear, put others first, etc. After I felt I had all the things I was holding onto written down on the plates, I poured myself a big glass of wine and started sorting. I read each one, and really thought about whether I wanted to keep it in my life or if it was too much of a burden. Which ones could I really begin letting go?  It took a while.  It was no easy task.  Ultimately, there were only two piles.

One pile, the ones I felt were really me, or the me I wanted to be, I kept. Ceremoniously, I put them on my shelf. They made an interesting conversation piece. No need to be letting go.  The other pile, I took to my back deck and one by one, read them out loud and very ceremoniously smashed them on the concrete. Letting go was actually quite fun then.

It’s easy to remember that moment each time I wonder if I should do something. It makes it easier to keep my happiness top of mind. Only I am responsible for choosing what I can handle and what I need to be letting go.

I thought of this exercise when listening to a friend who is overwhelmed and unable tofeel comfortable letting go of a few obstacles in her life, even though it would improve her health. We brainstormed the alternative of writing the “should” on balloons, filling them with helium, and letting the ones she no longer wants, float away.  Another physical way of letting go.  Anything to remove unwanted responsibilities from her life.

For me, this was a tangible exercise in letting go.  If you want to find your way of letting go, at minimum, this will help you focus on the most important aspects of your life. Give it a try. But, I’m not saying you should, and no guilt if you don’t.

Tuna Salad Recipe:

This tuna “salad” mixture can be placed on top of mixed greens or stuffed in a wrap if you eat grains.  Add a bit of red pepper for more crunch.

Ingredients:

• 1 can tuna
• ¼ cup celery, minced
• 2 Tbs red onion, minced
• 1 Tbs capers, with juice
• 1 Tbs Dijon mustard
• 1 oz fresh dill, chopped or ¼ tsp dried dill
• ¼ tsp celery salt (optional)
• 1 large tomato

Directions for Tuna Stuffed Tomato:

1. Mince      onion and allow to sit for 5 minutes.
2. Slice tomato in half, remove seeds and pulp.
3. Mix      all ingredients (except tomato) in a bowl.
4. Stuff      tuna mixture into tomato.
5. Can      be served over a bed of mixed greens if desired.

Related articles

• Blueberry Waldorf Salad (TheRightPlan.com)
• Best Tuna Salad Ever? (tovah11.wordpress.com)

The wave method from BrainMindMedia.com uses a 3D rolling wave sound technique and Binaural Beats.  I know, a what and who?  But then I listened to it.  Some of the tracks amped me up; others were amazingly relaxing.  They create a highly focused brain wave state.  According to the designer, these precisely generated output frequencies aid in everything from relaxation, sleep, mental focus, clarity, pain management, energy, stress reduction, memory, and physical performance, among other things.  All this for just $.99? Yes, tracks start at just $.99 on Amazon.

What are binaural beats to brain waves?

Binaural beats are specially generated sound frequencies used alter your brain waves and influence your moods. They work by sending specific but slightly different tones to the left ear and right ear.  This creates a third “binaural beat” inside the brain at a specific designed frequency. The frequency is specifically chosen to create a certain mood. The principles behind binaural beats are scientific , not New Age mumbo-jumbo.  Your brain waves can be altered.

Improving brain wave success

I have offered these to a number of clients now and all report amazing results.  There are a few tricks though. You have to use stereo headphones or earbuds.  The sounds literally roll back and forth from ear to ear stimulating brain waves. The ones with ocean waves lulled me to sleep. I have found that using these sounds during a quiet time, while undisturbed, works best.

Similar to meditation, the brain waves work best when you can focus on the purpose. Taking deep breaths, relaxing, and clearing your mind, and then allowing the beats to just flow through your brain waves and body is fantastic.

Many clients have found success in changing their brain waves by listening a few times a week up to once a day. The best results for stress reduction and sleep improvement seem to be when listening right before bedtime. But, I think any quiet time that someone can set aside to focus on listening to one of the programs will be very helpful.

Let binaural beats take your brain waves on a journey.   Check it out at http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=brainmindmedia

What is “Pink Slime”?

Also know as mechanically-separated meat, Lean Finely Textured Beef, or Boneless Beef Lean Trimmings, credit for coining the term “Pink Slime” seems to go to former microbiologist Gerald Zirnstein at the Food Safety Inspection Service after touring a Beef Products Inc. production facility in 2002.  Zirnstein said he did not “consider the stuff to be ground beef”.  This is because ”pink slime” is made by using the scraps that have been trimmed away when the beef is cut into steaks and roasts, heated and spun to separate the fat and beef, ground, and treated with ammonium hydroxide or ammonia gas (anhydrous ammonia) to kill bacteria.  “Pink slime” is then added to other ground beef, up to 15% is allowed by the USDA, to extend the amount of beef.  It is reportedly present in 70% of all ground beef products and seven million pounds are expected to be served in school lunches across the country in the next few months.

Because the ammonia is considered by the FDA and USDA to be a processing aid rather than an ingredient, it is not required to be labeled.

To better understand the process I recommend viewing the video from Food, Inc. where you can listen to Beef Products International’s founder Eldon Roth describe the process.

http://www.youtube.com/watch?v=RHQHPNoyO7c&feature=player_embedded

“From a food safety standpoint, we’re ahead of everybody,” he states regarding the ammonia process.

Is “Pink Slime” Safe?

An investigative report from the New York Times’ Michael Moss concluded “no”.  The original concept was that pink slime contained enough ammonia that it could be mixed with other ground beef and effectively sterilize the entire blend.  Moss revealed that to be false.  In tests conducted by the National School Lunch Program between 2005 and 2009, “pink slime” tested positive for salmonella at a rate four times higher than the conventional burger mix it was supposed to sterilize.

So Why is “Pink Slime” Still Being Used?

According to Moss, it’s cheaper than pure ground beef.  He reported, “School lunch officials said they ultimately agreed to use the treated meat because it shaved about 3 cents off the cost of making a pound of ground beef”.

Plus, as USDA officials reported to Tom Philpott, writing for Mother Jones the sole role of the food inspection service is to determine the overall safety of the nation’s food supply, not to make judgments on a products’ relative merits.

So, in my opinion, it’s about yield and money.  Trying to slaughter approximately 400 heads of cattle per hour doesn’t allow for intricate carving and trim will be left on the bone.  My small town butcher gives this to me to feed to my dogs.  But a large corporation sees waste going out the door.  Waste equals lowered profits.  “Pink slime” is industry trying to get the most out of their raw material.

What I haven’t found an answer to is why does this spun beef require additional treatment to make it “safe” if the original cuts didn’t require treatment?  Why is “pink slime” cheaper than regular ground beef if it’s gone through additional, costly steps?  Maybe through this debate I’ll find those answers.

Why Are We Even Discussing “Pink Slime”?

I see “pink slime” a little bit like asking a toddler if they want to wear the blue sweatshirt or the red sweatshirt.  There is no other option given and I get a sweatshirt on the kid.  “Pink slime” or “pink slime free” aren’t the only two choices!

I appreciate that people are actively discussing the topic and concerned about what is in their food.  This is a great leap!

But, the whole system is wrong.  If we didn’t feed cattle corn, they won’t be getting E. coli.  If you take feed lot cattle off corn and feed them grass for five days they will shed 80% of the E. coli in their gut (see Food, Inc.).  If we allowed cattle to graze freely they wouldn’t be standing in their own manure.  But we are buying into an industry that doesn’t look at what is wrong with the system but creates high-tech solutions to allow the system to survive.

We can’t have it all, people.  If you want cheap meat, you’re going to eat “pink slime” from factory farmed cattle.  If you want grass-fed high quality pure ground beef, you have to pay for it.  In factories where efficiency is measured in fractions of a penny they are going to use every part of the cow that they can.  Jamie Oliver stated on The Daily “the only way you can use ground beef is by watching the butcher grind it in front of us; which they will do but that’s a real pain in the backside”.  I disagree.  I know my butcher – talked to him this morning about “pink slime” in fact.  I know the family that raises my cow.  I trust them to feed me and my family with nutrient dense unadulterated food raised by sustainable practices.  Food doesn’t have to be a “real pain in the backside” but it does need to be REAL.

Related articles

• Pink slime is a myth .com
• Beyond Pink Slime (smallbites.andybellatti.com)

Oatmeal Raisin Cookie Recipe:

Oatmeal raisin cookies are one of my family’s favorites but we had to find a way to make them compatible for everyone.  It’s taken a while but I’m happy to present this version.  The oatmeal raisin cookie is soft on the inside and just crunchy enough on the outside.  Enjoy!

Ingredients:

• 10 dates
• 3 cups gluten-free rolled oats
• ¾ cup brown rice flour
• ¾ cup tapioca flout
• 1 tsp cinnamon
• ½ tsp baking soda
• 1/8 tsp fine sea salt
• ¼ tsp ground cloves
• ¼ tsp nutmeg
• 2 tsp baking powder
• 2 scoops brown rice protein powder
• ¾ – 1 cup maple syrup
• ½ cup coconut oil
• ½ tsp vanilla
• 2 Tbs ground flaxseed
• 1 cup raisins
• 1/3 – ½ cup nuts of choice (optional)

Directions For The Best Tasting Oatmeal Raisin Cookie:

1. Preheat oven to 375 degrees.
2. Mix all ingredients together.  Make sure you blend very well.
3. Bake for 7-10 minutes or until slightly browned but still soft to touch.
4. Remove from oven and let rest on the cookie sheet for 5 minutes.
5. Remove to cooling rack.

Quinoa (pronounced keen-wah) is not a grain but a seed. It is one of the least problem-causing “grains,” and can be  tolerated by most gluten sensitive individuals.

Quinoa is the seed of an herbaceous plant related to spinach and Swiss chard. The most popular seeds are a tan or yellow color. There are several other varieties and colors though including black, red, orange, pink and purple.  Quinoa has a rich nutty flavor with a tasty crunch.

History of Quinoa

One of the ancient staple foods of the Incas, quinoa was called “The Mother Grain”.   The Aztecs believed quinoa would give their soldiers stamina and strength. For more than 3000 years this remained true.  Then the Spanish conquistadors arrived in South America and burned the quinoa fields. The cultivation and harvesting of quinoa became a criminal act, punishable by death. It wasn’t until the 1980′s when travelers from Colorado rediscovered quinoa’s tasty nutritious seed, brought it back to the United States for cultivation, and quinoa’s popularity began anew. .

The Health Benefits of Quinoa

Quinoa has the highest protein content of any “grain”.  It has more calcium than milk.  It is also the “grain” with the highest fat content, making it a well-rounded food.   It is a very good source of iron, phosphorous, B vitamins, and vitamin E.  Quinoa is a great plant-based protein because it is complete, having all nine of the  essential amino acids needed by the body.

Quinoa is high in Vitamins B2 and E. It is an excellent source of dietary iron – a mineral that is essential in producing energy in the body. Other minerals found in this seed are calcium, phosphorous, copper, potassium, manganese and zinc.  Quinoa is also high in fiber.  This tiny seed is extremely nutrient dense, as well as versatile.

How To Prepare and Eat Quinoa

Quinoa is naturally covered with saponins (a soapy substance) that should be washed off before preparation. This seed also has phytic acid around its shell. Phytic acid binds to minerals in the body and carries them out, which can be a problem if too much phytic acid is consumed (see previous post).

Whether you soak, ferment or sprout quinoa, it can be prepared much like you  prepare rice.   Quinoa can be prepared like a cereal or rice, or used in combination with other grains.  It can be added to soups and stews.  Quinoa can be a breakfast with coconut milk, cinnamon, and dried fruit.  It can be ground into flour to use in baking breads and cakes.  Add quinoa to salads with chopped dried apricots and toasted pumpkin seeds.  Bring to a boil, then simmer 1 part grain to 2 parts water or stock in a saucepan for about 20 minutes.

If you haven’t taken the chance to diversify your “grains”, I highly recommend you give quinoa a try.  This versatile, nutrient dense seed will amaze you.

(Sources: The Encyclopedia of Healing Foods; 150 Healthiest Foods on Earth; The World’s Healthiest Foods.)

Lose weight while stuck in traffic or a meeting.  Contract your muscles, especially abs, isometrically, meaning there’s no movement, just a contraction.  Hold for 10-15 seconds.  Relax a few seconds and repeat several times.  Your body temperature will begin to rise, raising your metabolism, burning more calories, and helping you lose weight.  When you sit too long, your body stops producing lipo-protein lipase, an enzyme that essentially vacuums fat out of your bloodstream (not good for losing weight).  Set a timer and walk to your glass of water every half hour.  Stand up and perform 20 squats.  Make it more challenging by completing them very slowly.  Place your trash can on the other side of your cubicle.  Walk to talk to a co-worker rather than send an email.  Instead of a meeting at the conference table, do a group walk-and-talk around the block.  Activity has been shown to increase brain power so you’ll also be more focused and creative while improving your health and losing weight.

Hydrate to Lose Weight -

Lose weight by staying drinking water.  Everything in your body works better when properly hydrated.  All the receptors in the cell membranes (which are the means of command and the control message system) function more efficiently, proteins and enzymes are more efficient, oxygen is delivered better to the cells, nutrients are properly transported, body temperature is regulated, toxins and waste are more easily removed, the immune system is strengthened, as well as bones, joints, and organs are better cushioned.  A better working body means more weight loss.  Don’t divert water intake with the consumption of too much coffee, soda, tea, milk, juice, alcohol, etc.  These upset our water balance even though they consist mostly of water.  They are diuretics and can actually cause the body to excrete more water than the drink contains, making you hungry, and therefore making it harder to lose weight.  Try and sip your water throughout the day; most people can only metabolize about 1/2 cup of water every half hour.  No need to take in the water if it’s not going to get used.  To lose weight, slowly increase your water consumption to 1/2 your body weight in ounces of water.

Pack Snacks to Lose Weight –

Lose weight by planning your snacks.  Without your own stash it’s easy to be tempted by bad foods which are typically higher in calories and can add extra pounds (not helpful for losing weight).  Plus they are digested quickly, making you hungry sooner, and more likely to snack again.  Pack your snacks in a small portable cooler such as nitrite-free jerky, handful of nuts, handful of sunflower/pumpkin seeds, trail mix, Lara or Organic bars, turkey breast slices, red peppers, hummus, hard boiled eggs, and olive mix.  Your best bet for a plan to lose weight is to prepare your snacks in advance.

Related articles

• How to Use Your Mind to Lose Weight (self.com)
• Weight-Loss Strategies on How to Stay Motivated to Lose Weight (mariaslastdiet.com)

I saw this recipe on Jessica Espinoza’s Delicious Obsessions website www.deliciousobsession.com and knew I’d never be able to create anything better!  This may be the holy grail of granola!  So, Jessica agreed to be a Guest Blog Recipe Contributor.

Jessica Espinoza’s Guest Post:

Making your own granola at home is one of the simplest ways to wean processed cereals out of your kitchen. My husband loves cereal and it is one of his go-to snacks in the evening, however, I will not buy commercial cereal, not even organic, because it is highly processed, refined, and lacks nutrition. In order to keep him happy, however, I needed a substitute and this recipe was born out of that need.

Important note about oats: Oats really don’t provide much nutrition, and are typically avoided my most traditional foodies, especially if they have not been properly soaked. Even though I know people who have done it successfully, I personally have not had much luck soaking and dehydrating my oats. That said, I think that we all have to pick our battles and if making this means a loved one will skip the store bought junk and eat this instead, then that is a victory in my book. If you have problems digesting oats, then you can omit them and just make the cereal grain-free. It would be just as tasty.

Granola with Fruit, Nuts, Chia Seeds and Coconut

Ingredients:

• 8 cups old fashioned oats (soaked/dehydrated if possible)
•  2 cups shredded coconut
•  1 cup dried cranberries
•  1 cup dried cherries
•  1 cup golden raisins
•  1 cup walnuts, (soaked/dehydrated if possible)
•  1 cup sliced almonds, (soaked/dehydrated if possible)
•  1 cup sunflower seeds, (soaked/dehydrated if possible)
•  1 cup pumpkin seeds, (soaked/dehydrated if possible)
•  1 cup chia seeds
•  2 cups coconut oil
•  1 cup honey
•  2 tsp. vanilla
•  2 heaping tbsp. cinnamon

Instructions:

Preheat oven to 250 degrees.

In a saucepan, melt the coconut oil and honey together over low heat and whisk until combined. Stir in the vanilla and remove from heat. In a huge bowl (or two large bowls if you don’t have a huge bowl) place the oats, nuts, seeds, dried fruit, and coconut. Sprinkle the cinnamon over the dry mixture and stir to combine. Pour the honey/coconut oil mixture over the dry ingredients and stir until everything is coated. Grease some baking sheets (I have to use 3 baking sheets for a full batch) with coconut oil, pour the granola mixture onto a baking sheet, and spread out into a single layer. Bake for one hour, stirring occasionally. You want the granola to be golden brown. The granola will still seem wet when you take it out after an hour, but it dries out and gets crunchy after it sits. Careful not to overcook it, as the dried fruit gets a weird burnt flavor. I learned that the hard way, unfortunately.

Store the cereal in a glass jar in the fridge or freezer to keep it fresh and keep the nuts and seeds from going rancid.

About the Author:

Jessica Espinoza created Delicious Obsessions  in 2010 as a way to share her love of cooking real, wholesome food with family and friends. Over the last two years, her readership has grown and her motivation comes from helping people make small changes in their diet that all lead to improved health and wellness, all without breaking the bank. Jessica is passionate about real and traditional foods, nutrition, food politics, natural living, yoga, and more.

You can connect with Jessica on Facebook, Twitter, and Pinterest. Jessica is also a founding member and contributor to the Nourished Living Network and also writes a separate yoga blog called Bright Blue Elephants.

http://www.deliciousobsessions.com/2012/01/homemade-fruit-and-nut-granola-with-chia-seeds-and-coconut/

Fat has been demonized by the diet industry.  But some fats have a necessary place in all diets.  Fat is the body’s chief storage form for the energy from food eaten in excess of need.  Fats also provide most of the energy needed to perform much of the body’s work, especially muscular work.  Padding fats protect the internal organs from shock.  Insulation fats protect again temperature extremes.  In foods, nutrient fats provide essential fatty acids and transport fats carry fat-soluable vitamins.  Fat contributes to feelings of fullness, aids in the absorption of some phytochemicals, and helps make foods tender.  The key is to find the balance between what fat the body needs and what fat will harm the body.

At the root of most forms of cardiovascular diseases is atherosclerosis which is the common form of hardening of the arteries.  It usually begins with the accumulation of soft, fatty streaks along the inner walls of the arteries.  These gradually enlarge and become hardened fibrous plaques that damage artery walls and make them inelastic, narrowing the passageway for blood to travel through them and increasing the risks of heart attack and stroke.  A diet high in trans fats is a major contributor to the development of plaques and the progression of atherosclerosis.

The term fat actually refers to triglycerides, the major form of lipid found in the body and in foods.  Triglycerides, are made of fatty acids and glycerol.  Tissues all over the body can easily assemble or disassemble triglycerides as needed.  Fatty acids can differ from one another in two ways, in chain length and in degree of saturation.  Each species of animal, including human, makes its own characteristic kinds of triglycerides, which is governed by genetics.  But, fats in the diet can affect the types of triglycerides made.  As an example, animals raised for food can be fed diets containing softer or harder triglycerides to give the animal softer or harder fat, depending on consumer demand.  This is why it’s so important to eat organic, naturally raised meats rather than factory farmed meats.

Types of Fat:

Saturation refers to whether or not a fatty acid chain is holding all of the hydrogen atoms it can hold.  If it is filled to capacity with hydrogen it is called a saturated fatty acid.  If the chain has a place where hydrogens are missing, such as in the fatty acids of plants and fish, there is a point of unsaturation, which is known as an unsaturated fatty acid.  One point of unsaturation is called a monounsaturated fatty acid.  Two or more points of unsaturation is a polyunsaturated fatty acid.  The more unsaturated the fatty acid, the more liquid the fat is at room temperature.  The more saturated the fatty acids, the firmer the fat.  Keep in mind though that all fats are a combination of fatty acids.  Their classification is determined by the highest percentage of saturated, monounsaturated, or polyunsaturated fatty acids.

When fats become rancid they form dangerous free radicals that can lead to inflammation, heart disease, and cancer.  Saturated fats are highly stable so they are less likely to go rancid when heated during cooking. So they are good for high heat cooking, such as roasting.  Monounsaturated fats are relatively stable so they can be used in cooking at lower temperatures such as a quick sauté.  Polyunsaturated fats are highly reactive when exposed to heat or oxygen and should never be heated.  Additionally, the high heats and oxidation required to extract and process these oils can make them dangerous in the body.  It is best to avoid highly industrially processed polyunsaturated oils such as corn, canola, cottonseed, and soy.

Trans fats are a type of fat molecule produced by a process called “partial hydrogenation” which rearranges the hydrogen atoms in liquid unsaturated fatty acids to produce an unnatural fat which is solid at room temperature.  This is the kind of fat that manufacturers use for frying and to make many processed foods.  It is less expensive for manufacturers to use partially hydrogenated vegetables oils than to use natural saturated fats.  Plus, trans fatty acids allow products to have a longer shelf life which is good for the companies, but not good for our health.

Trans fatty acids are incorporated into our cell membranes, but are missing the hydrogen pairs needed for chemical reactions to occur.  This results in dysfunction and chaos on the cellular level.  Some of the most alarming research, dating back to 1990 shows that trans fatty acids lowers HDL  cholesterol (that’s the good stuff) and raises the bad LDL cholesterol and the total serum cholesterol.  It’s also shown that consuming trans fatty acids raises the blood sugar levels and causes people to weight more than people who consumed the same amount of fat that is not hydrogenated.

In short, trans fats should never be consumed.  Other fats need to balanced so the body can make proper use of them.

Related articles

• Trans Fats: Enemy #1 (therightnutritionplan.com)
• Vitamin F (Essential fatty acid): The vitamin that supports healthy blood cholesterol levels, nervous system, cardiovascular health and circulatory function. (blissreturned.wordpress.com)

Depression can have any number of factors at its root.  But, some common contributors can be nutritional deficiencies, blood sugar dysregulation, stress, biochemical imbalances, smoking, drinking, medications, and even caffeine.  A nutrient deficiency can be caused by an overgrowth of yeast in the digestive system which can directly affect your mood.  Depression can be caused by poor digestion and absorption in much the same way.  Other common causes of depression include allergies, essential fatty acid deficiencies, low blood sugar, an under active thyroid gland, and a deficiency in protein.

I list all these because the common resource for depression is antidepressants.  In fact, the last information I found in 2007 noted that antidepressants were the #1 prescribed drug.  Many of these work to help depression by increasing the activity of neurotransmitters in the brain and preventing the destruction or recycling of neurotransmitters.  Most neurotransmitters in the brain are formed from amino acids, the building blocks found in proteins.

Nutritional Options for Treating Depression:

Much research has shown that nutritional approaches to treating depression are as effective as using antidepressants for many people.  Plus there are no side effects.  And you get healthier.

One of the biggest factors is an over-indulgence of candy, refined foods, and other sweets.  These can have a very strong impact on your brain chemistry.  Foods such as candy, refined sugars, artificial sweeteners, refined flours, and alcohol will interfere with the receptors in the brain for key neurotransmitters.  For example, the brain identifies that the receptor for a certain neurotransmitter is already filled (with junk food), so the brain reduces the amount of neurotransmitters it produces.  As the levels of the neurotransmitters drop you begin to have cravings.  As the receptors empty, the cravings increase more.  At some point you will no longer be able to fill the receptors with these “empty”, refined foods.  Then you will begin to experience mood swings, depression, and even more intense cravings.

It becomes a vicious cycle – unfortunately a downward spiral.

Depression can be debilitating at this point.  There are some steps to create balance in your life though.  Eat a good, healthy diet low in refined sugar, high in fiber and essential fatty acids.  It is important to include plenty of good quality protein, since the amino acids in protein form the building blocks of the neurotransmitters.

Identifying potential nutrient deficiencies can help reverse depression as well.  Even if you’re eating the healthiest foods, if they aren’t digesting, it doesn’t do you any good.  Combine healthy foods with proper digestion, add in some exercise and stress reduction for the best defense against depression.

I’m trying to offer this recipe in a form that you can make traditionally as well as quickly, for those who can’t make the time to soak and cook beans.  The best health properties come from properly preparing the beans and roasting the red peppers.  But, in a pinch you can use a can and jar to whip this up in less than 10 minutes.  It will cost much less than premade versions, and tastes fantastic!  Add a few sliced veggies and you have a wonderful snack.  Enjoy.

Red Pepper Hummus Ingredients:

• 1 clove garlic
• 2 cups soaked, cooked garbanzo beans or 1 15 oz can garbanzo beans
• 2 roasted red peppers
• 2 Tbs lemon juice
• 1 ½ Tbs tahini
• ¾ tsp ground cumin
• ½ tsp salt
• ¼ tsp cayenne pepper
• ¼ tsp paprika, preferable smoked
• 10 kalamata olives
• Extra virgin olive oil

 Directions For Red Pepper Hummus:

1. Properly soak garbanzo beans and cook or use canned.
2. Roast red peppers or use jarred.
3. Drain and reserve liquid from garbanzo beans if using canned.  Rinse.
4. Mince garlic in food processor.
5. Add beans, 2 Tbs reserved liquid or extra virgin olive oil, and remaining ingredients.  Process until smooth, scraping down the sides as needed.
6. Add additional seasonings and liquid to taste.

Serves 8

Related articles

• Classic Hummus (thecooksnextdoor.com)
• Make Your Own Hummus!!! (whatjothinks.wordpress.com)

Too skinny doesn’t necessarily equal healthy any more than fat equals unhealthy.  There isn’t always a direct cause and effect relationship.  Certainly being within a healthy body fat range is a good goal, but our current fascination with extremely thin women, the too skinny, is worrisome.

Sure some pictures get photoshopped to make the models look thinner.  But even without that I’m seeing a whole lot of skin-and-bones being passed off as healthy.  They are just too skinny.  Some of these girls look like they would break their arm if they did a push up, let alone threw a 50 lb bag of dog food over their shoulder.

Muscle mass is an important part of a healthy body.  Think about what you expect your body to do for you each day.  Besides my regular exercise, and the monthly 50 lb bag of dog food, I want to be able to pick up my son, run around the park with him, catch a football, hike in the forest, carry bags of groceries, fill out a low cut dress without silicone, try any new activity that arrives, and much, much more.

Rather than celebrating the thinness of women, critizing whenever someone gains a little weight, and expecting post-partum moms to be back in their jeans the next week, it’s time for everyone to start celebrating the best they are as people.

Why we weren’t too skinny before:

Okay, maybe I just want to bring back the Rubenesque period. Then a woman’s big body represented wealth and childbearing capabilities at a time when food was limited, child bearing was frequently a life threatening endeavor, and long cold winters put the fragile at risk.  During this time a big solid woman’s body came to represent fortitude, stamina, health and survivability, and this was considered sexy.

Yet, I live in a time when women are stronger and more powerful that any other period in documented history. And extreme thinness is still touted as “sexy”.  Too skinny is admired.  No one ever asks if she’s “healthy”, “happy”, “loved”, “in love”, “satisfied”, etc.  Why not?  Aren’t those better qualities than one’s weight?  Or size?

So, I have to ask, what does extreme thinness in women capture?  What values and qualities are we attributing to too skinny women?  Are these really your priorities?  Because it definitely isn’t healthy.

Related articles

• Angelina Jolie at the Oscars: Too Skinny? (thehollywoodgossip.com)