Cherishing Home

Welcome to my little corner of the web. A space, I pray, is a blessing to you! It was almost 2 years ago that I started my weight loss journey and about 8 months ago, that we really transformed what we ate into "real food." I've been blogging on my Family blog for almost 5 years and decided that a dedicated space to food/home/life would be more appropriate as more people have begun to read.

a little about me...
The Lord saved me when I was in High School and I was married when I was 20 years old and I have been married for 8.5 years. I have two sweet children (both of whom were born prematurely, 30 weeks and 33 weeks) and have grown to be healthy and happy. My son is 5.5 and my daughter is 2.5 and I love staying home with them to care for them. I run a little business on the side but my primary focus is on my family, my home, and our wonderful church.

My desire for this blog is to be a place of encouragement, ideas, and thought provoking questions. To honor the Lord in all areas of living, primarily within the walls of our homes (with a little bit of fun addressing the decor of those walls too :) with the means that He gives to us.

I hope and pray you will enjoy this little niche in the blogosphere and that we all can grow and learn and bless one another.

xo
j

side note... you will notice that this isn't my first post. I imported all of my food posts from my family blog, so they can be easily referenced here.

sourdough beginnings

I've been waiting all week to use this stuff... what I am finding out about cooking my own food for the first time... it actually takes time. Imagine that. I'm so used to having things ready NOW or grabbing something quick and easy and nowadays, I've realized that if its quick and easy, most likely, there has been a nutritional sacrifice somewhere along the road. Food takes time.

Take, my sourdough bread...
It has taken me a long time to try this. I just wasn't ready... but what has been really interesting about this whole "real food" process... Readiness comes in time. With new cooking skills has come the desire to actually try new things. Crazy. And... like anything else... practice makes perfect (or at least better than before!). Cooking has become a joy to me. Its so fun! (This should offer much hope to those of who who dislike anything "kitchen". I am a recovering kitchen-phobe. There is hope!)

The nutritional benefits of homemade sourdough bread have been my latest of readings. (HERE is a good basic article about such benefits.) Commercial yeast is full of hidden MSG and is not the "natural" way to make bread rise. So, making my own sourdough bread from scratch proved to be a little more complicated than I anticipated. I couldn't just mix stuff together, bake it, then eat it??? It would take me a WEEK to get the right dough!??!!? Ya, it does... but it has been such a cool process!!!

I followed the recipe from Nourished Kitchen found HERE:

photo source: sourdoughstarter2.jpg

Wow... is this how people in the olden days made bread?! YES! And we wonder why gluten intolerance has risen since the introduction of processed grains?!

Traditionally prepared sourdough, even when made with wheat, can usually be tolerated by those who are gluten intolerant (because the sourdough starter is a live active culture. It is probiotic bread that has been soaked and the gluten has been effectively broken down by the yeast and bacteria in the starter) CRAZY!

Ok, so if I would have read this a month ago, I would be lost and confused and turned off... Well each in their own time right?

So here is the beginnings of my sourdough starter... I am planning on using it for THIS recipe on Sunday. Its funny.. there is a lot of prep work, but once you have an established sourdough starter, it is like a fountain of dough that you can continually use for baking. Dough that you know is not commercially processed and dough that you have looked after and guarded :)

I bought a sourdough starter from Cultures for Health to make sure my sourdough would be okay, since it was my first time.

So, here is my sourdough starter on day 5. It finally started bubbling! ITS ALIIIIVVVVEEEE!

Anywho, lots of new things going on in my kitchen... mostly, I'm actually in my kitchen... HA! thankful for a way to serve my family so practically.. their food!

salt salt bo balt

so... I don't want to burst another bubble, but mine was recently burst when I learned that not all salt is created equal.

Table salt (what is in restaurants, or maybe in your cupboard - Morton's brand, and others) is a highly processed chemical concoction.
This post HERE helped me understand the difference between True Sea Salt and commercially processed salts.

She does video blogs too and I find these very helpful to see the visual evidence.


Here is the brand she recommended : Redmond Trading Co. RealSalt

this is a super simple, and inexpensive way to make a change in your kitchen. baby steps! :)

Lentil Veggie Soup

I found this soup recipe on accident, actually... I was searching on google for my friend Carly's lentil soup recipe, I found this one instead... the one I initially was looking for is on my list to try, but for now... this is the recipe I have used and has gotten the hearty seal of approval from my family and dinner guests... As one college guy said "lentil soup is so hipster" ... ya, well, so what... it tastes good and is good for you :)

INA GARTEN'S VEGGIE LENTIL SOUP

Ingredients

• 1 pound French green lentils
• 4 cups chopped yellow onions (3 large onions)
• 4 cups chopped leeks, white part only (2 leeks)
• 1 tablespoon minced garlic (3 cloves)
• 1/4 cup good olive oil, plus additional for drizzling on top
• 1 tablespoon kosher salt
• 1 1/2 teaspoons freshly ground black pepper
• 1 tablespoon minced fresh thyme leaves or 1 teaspoon dried
• 1 teaspoon ground cumin
• 3 cups medium-diced celery (8 stalks)
• 3 cups medium-diced carrots (4 to 6 carrots)
• 3 quarts chicken stock
• 1/4 cup tomato paste
• 2 tablespoons red wine or red wine vinegar
• Freshly grated Parmesan cheese

Directions

In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.

In a large stockpot on medium heat, saute the onions, leeks, and garlic with the olive oil, salt, pepper, thyme, and cumin for 20 minutes, until the vegetables are translucent and very tender. Add the celery and carrots and saute for 10 more minutes. Add the chicken stock, tomato paste, and lentils. Cover and bring to a boil. Reduce the heat and simmer uncovered for 1 hour, until the lentils are cooked through. Check the seasonings. Add the red wine and serve hot, drizzled with olive oil and sprinkled with grated Parmesan.

Yummy!! I freeze portions of this soup for Ian to take to work for lunch and in 4 serving containers for future dinners.

Note: the only thing that takes a lot of time is chopping the veggies (which in cooking more frequently, has gotten faster) but it is still a "chop intensive" recipe. :)

My ex

This post has been a long time coming. With our switch to real, whole food eating, one thing has always lagged behind for me has been a artificially caramel colored glass of fake sugar: Diet Coke.

I've been a proud diet coke drinker for over a decade. And I was just that, proud. Proud that I didn't drink the regular coke. Proud that I found something to outsmart my body and not consume calories, but taste good in the mean time. Pride oozing out of that silver can. Diet coke was my idol.

However, the more I read, the more I began to question my choices. Sometimes the truth comes at ya, and you just don't want to listen... so you justify, rationalize, and just plain lie to yourself to make it go away... This was me for the last 2 years or so. I knew Diet Coke wasn't good for me, but it was calorie-free. It wasn't REAL coke.

I would keep Diet Coke stocked in our fridge for years, but about 8 months ago, when we really made big changes, I knew Diet coke would have to go. Ian and I made a deal that we would only have Diet Coke when we went on dates with each other... (eliminating it from our shopping list) Date Night would happen every week (yay!) or less frequently and we would also sneak a few diet cokes on the side, here or there.

But sometimes, it takes a while for something to sink in. Sometimes the truth has to marinade in your head for a while before you realize the implications. This is my diet coke story. Sure I knew it was bad, but why? Why so bad? Why is aspartame (Diet Coke's "sugar" replacement) the #1 chemical in all of food and drink to avoid (according to Dr. Mercola)?

The chemical cocktail in these drinks is frightening to say the least. When you actually look at the ingredients one by one, you realize that drinking a Diet Coke is no longer a simple "water alternative" for "healthy people." It is the latest LIE propagated by the companies that profit the most from the sales of Diet Coke!

Remember Monsanto? I've posted about them before (and they are the "bad guys" in many food documentaries, and for good reason). They are the ones behind the technology of the Genetically modified seeds (Seeds that are genetically altered with a bacteria to withstand unlimited amounts of pesticides and will kill any bug who tries to eat it). They are the ones behind the rBGH cow hormone given to cows to stimulate growth hormone and milk production ... {Dangers of rBGH HERE}

They are also behind aspartame. When I found that out... it was so not surprising, it was surprising! Another chemical Monsanto has created that is highly controversial and yet is only yielding scary symptoms in the humans that consume it!

People, diet coke containing aspartame (or most anything that is "sugar free" or "low fat" or "low carb") is dangerous. And, I did some digging and realized that the studies that show aspartames safety are funded by companies like Monsanto *if not Monsanto itself!). AND... so many former Monsanto lawyers and executives now sit at the helm of the USDA, FDA, and EPA. Hence, it legal use in the USA still today.

So... that would be like the umpires being paid by the home team to make the home team win... no matter who or what gets in the way... and, all newspapers and articles written about the legitimacy of the "win" being paid to skew the info in such a way that it looks legitimate. I cry foul. (hah!)

The specific ingredients in Diet Coke that are scary:

Dangers of Aspartame: HERE - for peets sake, it turns into formaldehyde in your body after you consume it!

Dangers of Caramel Color: HERE 

Dangers of Phosporic Acid: HERE

Dangers of Natural Flavors: HERE

Dangers of Phenylalanine: HERE

Ingredients of regular coke:

Ingredients in diet coke:

phenylalanine

Ingredients in diet cherry coke:

For a visual explanation, watch this! : Sweet Misery: A Poisoned World Documentary to watch for free .. HERE

Some proven side effects from consumption of diet sodas:

Infertility (some doctors even call Diet Coke "instant birth control"- if male or female consume)

Headaches/migraines

And THIS list is from the FDA itself!:

• Headaches/migraines
• Nausea
• Abdominal pains
• Fatigue (blocks sufficient glucose entry into brain)
• Sleep problems
• Vision problems
• Anxiety attacks
• Depression
• Asthma/chest tightness.

More exhaustive list of side effects can be found HERE

Not happy things... So, opt for water, lemon, cucumber or berry homemade flavored water, making your own fruit juice, raw milk or again, just drink water.

So for now, I've given it up completely. No more diet coke for me. I've been convinced by the evidence and I was ready to make the dive off the cliff.

Personal note::: I consumed diet coke daily while pregnant with my two kids. This sickens me. To the point, where I really just can't even let my mind go there. If I do get pregnant again (which we would like to, maybe soon :), my diet and lifestyle will have been drastically different than my two previous pregnancies. The Lord is totally in control, but we are praying that the changes we have made will have a positive impact on future pregnancies, Lord willingly, resulting in shorter NICU stays, or if He wills, a full term pregnancy. Part of my journey to health was because of my two preemies (30 weeks and 33 weeks - both healthy and amazing miracles today :)... so avoiding diet coke (and aspartame) now and if the Lord wills me to be pregnant, will be one of my highest priorities, diet wise.

And, I'm sorry if these food posts offend you... Really, it is not my intention. People are more important than food. I know that. I love people who drink Diet Coke, but as for me, I choose, now, to say, no thank you. And, this blog is an outlet for me to share what I have been learning... whether is it foodie, Bible stuff, or just pictures of my kids... :)

Chicken Bone Broth

I've been making my way through the Nourishing Traditions cookbook and a traditional food that has nourished people for centuries has been bone broth. Broth made from the nutrients found in veggies and bones of healthy animals.

Chicken soup is good for the body and soul and by making it yourself you know you aren't purchasing a chemical mix of tons of msg and other additives.

I found this recipe on the Nourished Kitchen blog. I've been perpetually making broth for many weeks now. It's so simple and can be the base of many soups and casseroles as well as a great body warming drink to consume by itself.

Broth is so great because as you heat the water and bones and veggies all together, the nutrients from the contents seep into the water, making the water a liquid, easy to assimilate, form of vitamins for your body. Helpful for the winter months as we don't get as much vitamin D from sun exposure. Here is some more info on the healthfulness of bone broth.

I freeze cubes in my baby food silicone freezer thingys and voila! 2oz portions of homemade broth whenever I need it!

You can use a raw whole chicken (Costco has organic chicken for $2.99 per pound) OR... what I have been doing... you can roast your chicken in the oven to make the meat super flavorful and yummy and then use the leftover bones and frame of the chicken for the broth, since the nutrients you are trying to get to are in the bones. My friend Carly just posted her fav recipe and it was a huge hit in our house this week... Even reese ate it. Which is amazing... YAY!


Nourished Kitchen's Perpetual soup

ingredients

• 1 whole organic 
chicken (or the frame of a roasted chicken) 

• 2 
sweet bay leaves

• 1 tbsp 
black peppercorns

• any  
vegetable scraps you have on hand

• filtered water

1. Place one whole chicken or the frame of a roasted chicken into your slow cooker with sweet bay, black peppercorns and any vegetable scraps you have on hand. Cover with filtered water and cook on low for one week.

1. After twenty-four hours, you may begin using the broth. As you need broth or stock, simply dip a ladle or measuring cup into the slow cooker to remove the amount of stock you need. Pour it through a fine-mesh sieve or, preferably, a reusable coffee filter which will help to clarify the broth. Replace the broth you remove from the slow cooker with an equivalent amount of filtered water. If you’re using a whole, fresh chicken, you may also remove chicken meat from the slow cooker as desired for stir-fries, in soups or in 

1. At the end of the week, strain off any remaining broth and discard or compost the bones. The bones from your chicken should crumble when pressed between your thumb and forefinger. Their softness is an indication that much of the nourishment from the bones – minerals, amino acids – have leached from the bones and into the broth you’ve enjoyed all week long. Wash the insert of your slow cooker and start again.

instructions

Chocolate Chip Cookies

Who doesn't like a good chocolate chipper every once and a while!?

Well, most chocolate chip cookies you purchase in the store, bakery, or from a fast food joint come with about 30+ ingredients, most of which you can't pronounce and the ones you can pronouce are just plain bad for you... So, I have experimented and adapted some of my favorite recipes for this special treat that we make if we have guests over...

DELICIOUS CHOCOLATE CHIP COOKIES

INGREDIENTS:
2 1/4 cup of Organic Whole Wheat Pastry Flour
1 tsp baking soda
1 tsp kosher sea salt
1 Cup of Kerrygold Butter, softened (or melted) - 1 big block (or 2 sticks of organic butter)
3/4 cup Organic Evaporated Cane Juice (Sugar)
3/4 cup Fair Trade Organic Brown Sugar (or sucanat)
2 Pastured Free-Range Eggs
1 tsp Vanilla
1 cup of Good Chocolate Chips... I use THESE (only 3 ingredients. Happy dance!)

DIRECTIONS:

1. Preheat oven to 350 degrees.
2. Mix up dry ingredients and set aside
3. Mix up other ingredients (eggs, butter, sugar, brown sugar, vanilla)
4. Slowly add dry ingredients into bowl using an electric hand mixer on low.. Confession:: I have added everything to one big bowl all at once and it turned out great too :)
5. Add Chocolate Chips.
6. Scoop into balls and bake for 8-10 minutes depending on your cookie softness preferences

These things are good. Dangerously good. And yes, they have sugar. So, it most definitely is a TREAT and not a NORM! :)

You can also double the batch and keep some in the freezer for a quick dough on the go! (Much better for you than the big dough tub from Costco)

eating out

One thing that has been a challenge is finding good food to eat when we go out to eat. It is a challenge. One that has led us to eat at home more often than we ever had before. I guess that's a good thing after all. But... I found a cool foodie blog called "food babe" and she writes on another cool blog called "100 days of real food" and her articles specifically on restaurants and food chains are very thought provoking. The one on Subway literally made my husband shed a tear. It is what convinced him on the real food thing. So, its worth a read! But again... I warn you ... it's not pretty :/

Here are just a few:
Starbucks
Subway
Chick-fil-A and another
Supermarket Birthday Cakes
Candy and Chocolate
Even Whole Foods

I don't post these links to bum you out, to give you a guilt trip, or to make you feel horrible... I post it for the power of information. Just knowing how these foods are made and served helps you make informed choices. Ignorance isn't bliss when it comes with health hazards that will harm us. I wish it weren't the case. I wish we could trust restaurants to care about our health, but they don't. Like most everything else, they care about money. Cruddy food, cheap labor, junk ingredients and why do we assume it will produce anything but un-health in our bodies. Take care of your body! You'll thank yourself for it!

So what do you do when you eat out?? Well, in addition to limiting the frequency of our meals out, we have to be wiser in what we choose. Sure we still occasionally go to Islands and let the kids (and me ;) have tiki tenders and cheddar fries. But it is totally the exception and definitely not the norm anymore. We used to eat out 5+ meals a week (in addition to Ian eating out every weekday meal, 5 per week, at work) So our family was going out to eat for 12+ meals!? Yikes! Now, we have limited it to about 2 times a week and I am packing Ian's lunches so thankfully he isn't going out nearly as often anymore).

Some suggestions that I have found helpful...

1.) Eat at better places
tons of organic, hormone-free meat, restaurants are popping up everywhere. Mi Corazon in Glendale and Wild Carvery in Burbank, along with the good ol' Full O Life cafe, Sharky's, or Hook Burger.

2.) Bring your own food for your kids
I usually pack berries, crackers, frozen peas, raw cheese, a quesadilla or even homemade meatballs on occasion. Not only will it save money, you know exactly what your kids are eating.

3.) Avoid meat if you can
Meat is the biggest offender in the health category because of the potential for added hormone & antibiotic exposure. In addition, when someone is cooking your meat, you don't know what oils they are using (and I can almost guarantee they aren't using high quality oil) Best to go veggie if you are on the fence about it. Places like Poquito Mas, though not organic, they do use fresh meat so that is better than a regular fast food joint.

All in all, sometimes I know you just can't help it, and you eat whatever, but sometimes we under-estimate how many times we actually eat out in a week and until you realize the percentage of food that it comes out to be, it can be shocking.

I know for a while I thought organic, whole food cost way more than eating out... but it totally doesn't. Sure, it takes more time in preparation and in cooking but the health ramifications are so worth it in the end to make it yourself... or to make it yourself more often than not :) Again, we are not perfect, and  that's not the goal! Little changes can have a big impact. Even eating out one less time per week can be so helpful! Do what you think is best and realistic for your family. Your wallet (and waistline) will thank you!

Anywho... it's all just Food for thought :)

Zucchini Bread or Muffins

Need an easy recipe for some tasty treats... My kids and hubs love this recipe and it really is super simple.

Reese calls them "cookie bread muffins" ;)

ZUCCHINI BREAD MUFFINS

adapted from 100 Days of Real Food

INGREDIENTS:

• 3 cups organic whole-wheat pastry flour 
• 1 tablespoon cinnamon
• 1 ½ teaspoons baking soda
• ¼ teaspoon baking powder
• ½ teaspoon salt
• 3 eggs
• ¾ cup coconut oil
• ½ cup honey
• 1 teaspoon vanilla
• 3 cups grated zucchini
• 1/2 cup of soy-free chocolate chips

DIRECTIONS:

1. Preheat oven to 325 degrees.
2. Mix up all of the dry ingredients.
3. Make a hole in the center and pour in the eggs, oil, honey and vanilla. Stir just until mixed – Be careful not to over mix.
4. Mix in the grated zucchini. Pour batter into greased loaf pan(s) or muffin holders and bake until a toothpick comes clean in the top/center of the loaf or muffin.
5. Right when you take them out of the oven, stick the chocolate chips on the top of the muffins or loaf. 

• Bake for 15 – 20 minutes and let them cool before giving to little hands :)
• You can also put them in loaf pans and bake for about 20-30 minutes.

Enjoy!!! These puppies won't last long so make a double batch to freeze for leftovers!

Proposition 37

I know there is quite a stir, among other things, with Proposition 37. The California ballot initiative requiring the labeling of genetically modified food in the great ol' state of California. This is my own personal lengthy review, you have been warned ;)

There are great arguments on both sides of the fence and if you desire to actually read the text of the proposition, here it is:
http://www.kcet.org/news/ballotbrief/elections2012/propositions/prop-37-read-the-text.html

I know I am no medical expert, or scientist by any means, however, through about a year of researching, studying, and asking questions, the issue of the food we consume has been on my mind and through our change to eating real, whole food, I can see both sides of the equation. 

Though I am not that old, I have been a life long Republican to the core. So, supporting a measure like this might seems like I've gone off on the hippie bandwagon. However, when it comes to food and health, my research has led me to places that I didn't want to go. It really is an unfortunate thing that you can't "unlearn" something. The reality behind all that is "genetic engineering" is quite frightening. 

Genetic engineering is the manipulation of DNA from plants inserting them with another molecule or substance. For instance, most Genetically modified seeds are inserted with a virus. A virus that makes the crop withstand pesticide application. So, normally if you sprayed Round Up Weed Killer on a little corn stalk, it would wither and die. However, a Genetically modified corn stalk has been hardwired to resist the Round Up Weed Killer and can be sprayed with heavy amounts of pesticide and still remain alive.



Sure, this seems to be the solution to world hunger! We can genetically modify seeds so we can have less weeds and bugs and less crop failure. However, this model is proving year after year to be unsustainable. Land is producing less. Farm workers are getting sicker from the increasing need for more pesticide. Dirty farm water flooded with pesticide is seeping into unsuspecting farms (hence the big spinach outbreak a few years ago, the water was tainted, not the plant itself). What was once thought of the "savior of the hungry" is turning into the problem of the century. More pesticides, year after year, more resistance to the pesticides, more pesticides (which were created after we had access to Hilter's labs in Germany after WW2 and discovered "Agent Orange" the nerve gas used in wars. Pesticides are simply a slight modification of "Agent Orange").

Gene mutation is the stuff of science fiction and while many people will balk and cry foul at the thought of cloning human life, it is already being done in the laboratory with genetically modified food. 

All these scientific reasons are well and good, and I am no crusader for the environment. God gave us the earth to populate, enjoy and from it, reap a harvest. However, not all "science" is wise. Not only do the scientific arguments make sense, the health side of things is increasingly concerning. NO long term human studies have been done on the safety of these crops. NONE. NONE. NONE. And, the way that these crops and other products of Big-Agricultural Food Processing (think aspartame, rBGH, etc) have had a pretty shady and shameful way thought the FDA and USDA. Secrets, lies, and very sneaky things done to get these crops approved for use. 

Back to Prop 37. Yes? No? Well, I read the entire proposition and have read PROs and CONs. And you know what, it is up to you to do your own research on the topic. 

The Proposition is not perfect. No law is. Only the Bible, God's law is perfectly right. So, in this case, I believe the good outweighs the bad. 

Yes, some things are exempt (mostly because there are previous laws and regulations on the labeling of those foods that they could not get around) and the opponents say it will create frivolous lawsuits and cost the government $1 million in new patrolling agencies.

This is a very silly argument. The food label in general is a beast. Do you see how many "objections" and "statements" need to be on a standard label? 
It must list the serving size, vitamin content, fat, saturated fat, protein, sodium, carbohydrates, fiber, sugar, full ingredient list, it must say if it was produced in a facility producing wheat, soy, or fish. It must say where it was made, what country. It must have detailed Daily Value table. It must say who made it and the address of the corporation that produced it.

All that proposition 37 would add to this list, would be two words following an ingredient in the list that is ALREADY there. "genetically engineered". It would also prohibit using the word "natural" on product packaging if that product used genetically modified ingredients because it is very clear that the Generically modified corn is not natural corn.

Don't you want to know what is in your food? I think the majority of people don't want to know... and those who are making genetically modified food DON'T want you to know. 

They claim it will raise prices. However, they are already proving the point of their opposition, people won't want genetically modified food. The NO on 37 website claims "it will force manufactures to use higher priced ingredients." GOOD!!!!!!! Manufacturers shouldn't be using crud chemicals in food! This is a wake up call to scientific "food manipulators." Stop messing with our food. It is a deeper issue than money. It is our health. 

Sure, it will be an inconvenience to people to relabel stuff. I worked in graphic design and I know how much of a pain it can be to redesign a company's logo and branding. But this isn't requiring that! ADD TWO WORDS TO THE INGREDIENTS LIST... and stop lying and claiming something is "natural" when it is not... Genetically modified food... don't you want to know?

Again... I don't want to part of the world's largest science experiment. And from what potentially diet epidemics are yielding (increases in obesity, allergies, auto immune disease, cancer, diabetes, autism, etc...) I choose to say no thanks. Many other countries of the world have banned GMOs and hopefully America will follow suit. Many major companies, Kraft, Mars, Wal Mart, already label their food like this in the UK... so, just tell us too..

so for me, I'm inking the yes box for proposition 37. that's all :)

I found this article on Yahoo! Health and thought it was full of lots of good info and gross things about the food industry...

15 Shocking Food Industry Secrets

Food manufacturers think you're stupid. In fact, they’re banking on it. Why else would Hershey’s put a ribbon on the Good & Plenty box that says “A fat-free candy.” Sure, it's true—no fat in the box—but it's also very misleading. The candy is essentially 100 percent sugar and processed carbs. And Hershey knows the average American equates fat-free with being good for you.
Another example: Between 2005 and 2008, as the organic movement gathered steam, the prevalence of “simple” or “simply” on food labels increased by 65 percent. Food marketers pinpointed how our expectations were changing, and began using that knowledge to keep us buying unhealthy processed foods.
While researching our latest book, Eat This, Not That! 2011, we spotted more minefields than ever—in restaurants, at supermarkets, in your own pantry. That’s why we cornered food-industry insiders and asked them to come clean. What they told us may shock you. Go ahead, dig in.1. The average American has easy access to 2,700 calories each day,according to the USDA, versus just 2,200 in 1970. That food is on their plates and in their refrigerators, or neatly lining the vending machines at work. In other words, potential calories are everywhere. And studies show a direct correlation between food exposure and consumption. If 500 calories a day doesn't sound like much, consider: that’s 52 pounds a year.
Remember: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, researchers from Canada found. We're partial to our own Eat This, Not That! newsletter, and to the instant weight-loss secrets you'll get when you follow me on Twitter right here.
2. The average American drinks 450 liquid calories a day. That’s twice as much as we consumed 30 years ago, according to researchers at the University of North Carolina. What’s to blame? Take your pick: sodas, energy drinks, lattes, bottled teas, milk shakes. (Here are the most sinister culprits—the 20 worst drinks in America.)
3. Fresh fruits and vegetables cost 10 times more than junk food, according to researchers at the University of Washington. A thousand calories of nutritious food cost $18.16, while a thousand calories of junk food cost a mere $1.76. How do they keep junk-food costs so low? Pretty simple, actually: flavor enhancers and other chemical additives. Speaking of . . .
4. There are more than 3,000 items on the FDA’s list of approved food additives—everything from acesulfame potassium (an artificial sweetner that animal studies have linked to breast cancer) to Yellow #5 (a food coloring linked to learning and concentration disorders in children).
Bonus Tip: Click here for a list of food additives to avoid.
5. Your food can legally contain maggots and rat poop. Sure, the FDA limits the amount of such appetite killers in your food, but that limit isn't zero. Trace amounts won’t make you sick, but the thought of them will.
6. Smaller portions are equally as satisfying as larger portions. Participants in a Penn State study ate macaroni and cheese over four different days, and when presented with bigger portions, they consumed an extra 160 calories. Despite the extra food, they rated their fullness the same.
7. Between 1977 and 1996, the average cheeseburger grew in size by 25 percent. In that same time, a bag of pretzels grew by 93 calories, according to analysis by researchers in North Carolina. But you don't have to give up the burgers to stay thin, but it helps to avoid the 15 Worst Burgers in America.8. What do hamburgers and fertilizer have in common? Turns out, hamburgers—especially the stuff served at schools and fast food restaurants—are routinely treated with ammonia to kill off E. coli bacteria. That’s the same substance used in fertilizers and household cleaners.
9. There's a good chance chicken will make you sick. In a 2006 Consumer Reports review, more than 80 percent of whole broiler chickens bought nationwide contained campylobacter or salmonella—the leading causes of foodborne illness in America.
10. Junk food is like a drug. A study in the journal of Nature Neuroscience found that eating junk food doesn’t just satisfy cravings—it creates them. That’s right; junk food is addictive. That's why manufacturers load their foods with sugar, salt, and artificial flavorings, and why you should never forget the golden rule: If your food can go bad, it's good for you. If it can't go bad, it's bad for you.
11. Only 19 percent of what you pay for a food product actually goes toward the food itself. The rest pays for packaging, labor, and marketing, according to USDA data. Yet another reason to buy fresh, local ingredients.12. Food companies pay “slotting fees” to supermarkets to ensure the best possible placement—an average of $70 per item, according to a 2004 government report. These fees are passed on to consumers in the form of higher prices. Pay less by shopping the tops and bottoms of the shelves; that’s where you’ll find brands that aren’t paying slotting fees.
13. The leanest cuts of meat may have the highest sodium levels. Leaner cuts by definition are less juicy. To counteract this, some manufacturers "enhance" turkey, chicken, and beef products by pumping them full of a liquid solution that contains water and salt.
14. Long checkout lines may make you fat. If you’re waiting to pay, you're up to 25 percent more likely to buy the candy and sodas around you, according to a recent study at the University of Arizona.
15. Calorie counts may be wrong. To ensure you're getting at least as much as you pay for, the FDA is more likely to penalize a food manufacturer for overstating the net weight of a product than understating it. As a result, manufacturers often package more food than the stated net weight or make servings heavier than the stated serving size weight.

just food for thought :)

just label it

Ah, the political ads seem to be everywhere, and rightfully so. In America, we are very blessed to have a role in the shaping of our governing authorities like no other country in history. I love politics. Love it. The debating, the issues, so intriguing and invigorating to me, but on the other hand, the bias of the media and everything that goes against God's Word in political platforms really riles me up. And, after the 2000 election, I had to stop watching MSNBC, FoxNews, and the like. I did keep my AM 870 radio habit alive... but that is only in the car :)

Anywho, next month, those of us who live in the great state of California (said in an Arnold accent) have the privilege to vote on prop 37. Basically, it is a proposition on the ballot requiring companies to label whether their products are made from seeds that have been genetically modified. I've blogged about the dangers of genetically modified seeds before and if you want to research you can look : HERE ... Just google "dangers of genetically modified seeds" and you'll get a bunch of info. Allergies, Auto-immune disorders, even autism has been linked to these seeds... And, we know as a country, we aren't getting healthier or weighing less.

Sure, the people against this bill (the companies who make BUKKO BUCKS from this industry, don't want you to know that you are consuming a seed that has been force-stuffed with a virus that infects the seed to become toxic to bugs) they want you to think that there is nothing wrong with these foods. However, it is just ironic when the company who makes the stuff doesn't want you to know what it actually is...

This bill is not perfect and like the ads on TV and the radio claim, not everything would be required to be labeled... but, who cares!!!!! Labeling SOMETHING is better than labeling NOTHING!

By the way, most of Europe is STRONGLY against all genetically modified crops (bioengineering agriculture) and the countries that allow imported goods that are generically modified are required to be labeled. Here is a label from Europe for salad dressing:

So, give us the right to know... That's all we ask :) If you still want to purchase the item, go for it, but you can't say you didn't know! The companies like Monsanto, DuPont, etc... are shaking in their boots with this proposition and rightly so. 

But what crops are being genetically modified? The top crops in the US is corn, soy, canola, cotton, and sugar beet.

One book I read said that 90% of all of these crops grown in the US are genetically modified. So, you can almost guarantee... that if you consume a non-organic product (or one that doesn't say non-gmo) that has corn, soy, canola, cottonseed oil, or sugar derived from sugar beets, you are consuming an genetically modified food. However, these crops can be formulated into a psychotic amount of different additives, flavors, and preservatives.

Here is a list of all ingredients that can be made from genetically modified ingredients, and since 

Aspartame (also called AminoSweet®,    NutraSweet®, Equal Spoonful®, Canderel®,  BeneVia®, E951) baking powder canola oil (rapeseed oil) caramel color cellulose citric acid cobalamin (Vitamin B12) colorose condensed milk confectioners sugar corn flour corn masa corn meal corn oil corn sugar corn syrup cornstarch cottonseed oil cyclodextrin cystein dextrin dextrose diacetyl diglyceride erythritol Equal food starch fructose (any form) glucose glutamate glutamic acid glycerides glycerin glycerol glycerol monooleate glycine hemicellulose high fructose corn syrup (HFCS) hydrogenated starch hydrolyzed vegetable protein inositol inverse syrup inversol invert sugar isoflavones lactic acid lecithin leucine

lysine malitol malt malt syrup malt extract maltodextrin maltose mannitol methylcellulose milk powder milo starch modified food starch modified starch mono and diglycerides monosodium glutamate (MSG) Nutrasweet oleic acid Phenylalanine phytic acid protein isolate shoyu sorbitol soy flour soy isolates soy lecithin soy milk soy oil soy protein soy protein isolate soy sauce starch stearic acid sugar (unless specified as cane sugar) tamari tempeh teriyaki marinades textured vegetable protein threonine tocopherols (vitamin E) tofu trehalose triglyceride vegetable fat vegetable oil vitamin B12 vitamin E whey whey powder xanthan gum (source)

Yikes! So, for now, since nothing is labeled, buying organic is the only way to know that you are not taking a bite into a GMO. 

Of course, this Proposition is a pain to companies, and the ads claim "more government regulation and intervention" and normally, I support this position, but not on this issue. Not when it comes to my health and the health of my family. No thanks! I opt out of the massive science experiment that Monsanto, and others, are conducting on the world. Just label it.

coconut oil

As I began reading into healthier ways to eat... something kept coming up... coconut oil... coconut oil... and then some more coconut oil... Interesting. Before researching what we consumed, I honestly had never heard of this oil. I knew of vegetable oil (and never thought to ask... what veggie is this oil from!?), canola, and olive. That's about it. So when coconut oil had been touted... I wonder why my head had been stuck in the sand! Well... it is a more expensive oil... and... the FDA says it isn't good for you. Ergo, no promotion on any federal diet websites or ads.

So if the FDA hasn't put their dietetic stamp of approval on it... why am I posting about why you should use it? Well... the FDA has approved it as a food... but they don't approve it as a recommended oil for health claims. Why not?

The lipid hypothesis. (Lipid meaning fat) What is that you say? Basically... some docs made health claims that the fat in your diet was directly related to the fat on your body, and the junk in your arteries. Hence, the lowfat craze that followed in the 20th century. However, this hypothesis is just that... a hypothesis. And what is a hypothesis, its a guess... granted, and educated guess, just a guess nonetheless... Look mom, I remembered something from 10th grade Chemistry! Yay!!

So, people got word from these studies that all fat in the diet needed to be eliminated because it directly caused heart disease. Of course, if doctors told people that, I can see why people jumped on the bandwagon... well... since those initial studies (started in 1850!) most if not all, have been disproven... BUT, no dietary updates have been made to the Federal Diet Recommendations! Why? Well... try to follow me here...

If fat is bad.... we must avoid it... we must not consume food that contains fat... but we still want to drink milk, eat cheese, and use butter to flavor food... so what is the solution?... imitation fat (trans fat)... substances or chemicals that taste just like real fat, but are "calorie-free" and appear "healthier"... ahhhh! a solution! or is it really?...

What has proven time and time again to be the case, the imitation fats that have saturated our diets (soybean oil, hydrogenated oils, including fake sweeteners like aspartame, nutrisweet, etc) these are the true culprits for heart disease (and a host of other diet related medical conditions).

What is the bummer about these imitation fats... yes, they may taste just like butter... but when the get past your tonuge and begin to travel the inside of your body, your body doesn't know what to do with them!!! Are they really fat... no... Are they a protein... well no... What is it!??! And what do I do with it?! And what happens often in the body, the body can't absorb it and they adhere to walls of arteries, stay in the bloodstream, or

Some physicians believe that trans fats also:

• Accelerate aging
• Compromise the immune system
• Damage the lungs
• Damage reproductive organs and their processes (including infertility and prenatal complications)
• Contribute to mental decline and chromosomal damage
• Increase problems with mental functioning such as autism, ADD, ADHD, Parkinson's and Alzheimer's disease, and depression
• Increase the risk for arthritis and autoimmune disease

All very bad things... but if we are to avoid fat like the government says, then what do we eat if the imitation stuff is worse for us?!

I'm so glad you asked! Well, back to that lipid hypothesis again... which has been proven to be just that, a hypothesis. What studies continue to reveal is that food is a complex blend of molecules and that foods are meant to be consumed whole entities. Not removing the fat from butter to lessen the calorie load... Butter eaten as butter... in manageable quantities.

Scientists are continuing to try to figure out God's universe day by day... and more and more. Amazing. The protein in an egg white isn't properly utilized or absorbed unless it has the fat of the egg yolk to help assimilate it into your body. Pastuerized milk that has been heated so high that it kills off the good enzymes that help your body absorb all of the lactose in the milk. That is why we as a nation are eating lots of "fat free" stuff and yet obestity is on the rise like never before. Granted, people eating McDonald's and Baskin Robbins everyday doesn't help either... but all of this combined eating of nutritionally void food takes a toll on your body...

Ah. So what in the world is okay to eat and what will give you the most bang for your nutritional buck... Real food. Whole Food. But even that is being blurred a little these days. Companies are marketing their food as "all natural" "real whole grain" and many more confusing unregulated phrases.

But, if you look into the history of the world, what has been the food that has sustained people...

"Coconut oil has been used for centuries as a vital source of food for health and general well being in traditional communities of tropical regions.Recent research verifies traditional beliefs that the coconut palm is “The Tree of Life” and that, just like any other pure, whole food, coconuts and virgin coconut oil have a significant role to play in a well balanced, nutritious diet. Abandoning unhealthy lifestyles and reverting to natural foods can help to reverse many of the diseases that have manifested in our bodies through the highly refined diet of our modern society.

Virgin coconut oil is one of the safest oils to cook with. It does not contain trans fatty acids and does not break down, even at high temperatures, unlike many other oils. 
Coconut oil is known as the "energy fat" and is favoured by dieters, athletes, and body builders. It is slightly lower in calories than most other fats and oils and is processed in the liver and converted directly into energy. 

Virgin coconut oil is also used for making soaps and lotions."1
Studies and historical research has shown that unrefined organic coconut oil is the best oil for you... You can cook with it, take it by the spoonful, use it as body lotion, or among many other things, make deodorant!

Fat is good for you. In order to properly assimilate food into your body, you need fat, the carrier. Without fat, you are forcing other body organs and parts to overwork themselves by trying to handle all the protein and vitamins without their #1 officer: fat.

Women especially need fat in their diets. If you want more info on that look HERE and HERE.
Researchers are realizing that the amount of fat in your diet does not correlate to the amount of fat you will gain by eating it. Granted if you eat cheap, nasty, processed fat (fake fats and oils that are in almost every fast food, restaurant, and processed food)... you will get fatter...
But, if you stick to whole, unrefined, minimally processed organic fats, the benefits to your body are undeniable.

Now, the thought of using coconut oil can be daunting. I HATE HATE HATE the smell and taste of coconut. Personally... if I see or smell heavy coconut, I'm out! I think it was all the exposure to cocnut chapstick as a child... I don't know... But... I have found that depending on the brand and type of coconut oil, the smell and flavor varies...
For the LEAST amount of coconut smell... buy the Organic Cold Pressed Unrefined Extra Virgin Coconut Oil. I know... a mouthful, but they sell it at Whole Foods, Amazon.com, and now at Costco by the barrel! Wa hooo!

You can use it in place of any oil... I sauté with it, bake with it, fry in it, pop popcorn with it... anywhere oil is called for, substitute it in... except in salad dressings that call for olive oil... the taste will be very different in that case ;)

Hope this helps a little bit into knowing the good in whole fats. There is so much info out there and it makes sense in my head, I just hope it makes sense written in my silly little blog :)

xo
J

happy fall banner printable

Here is the free printable I made for this simple little fall banner. I hung each pennant by a clothespin and hung big fake leaves in between (a pack of 10 leaves for $1.50 at Rite Aid-random I know! I needed a greeting card and ended up in the fall decor aisle ;) )

Fall Banner Page one:

https://docs.google.com/open?id=0B5cifQEt5bQOQ3BXYTFHaVliUlE

Fall Banner Page two:

https://docs.google.com/open?id=0B5cifQEt5bQOblNqeHp4ZXVRR2M

Enjoy! :)

weekly staples

I noticed something funny the other day. The kids finished out all the fruit leathers, gummy snacks, cereal bars, and peanut butter + honey granola bars I had made and I instinctively started on a new batch of all four. And then I realized... working in the kitchen does get easier and... shockingly... more enjoyable! I've been on a mission to swap our weekly staples for homemade versions and the kids and hubby are adapting quite nicely ;)

I thought I would share some of my weekly staples with you. I usually take about 2 hours on Saturday or Sunday evening to make all of the snacks for the week. It's much cheaper, way healthier, and it is a tangible way I can serve my family. Win Win Win!

I already posted about the cereal bars, fruit leathers and the gummy snacks (which I purchased a lego guy silicone mold for and the kids eat them even faster! ;)... But I found an awesome recipe for peanut butter + honey granola bars! Peace out Quaker!

DELICIOUS GRANOLA BARS

1/2 Cup of Local Raw Honey

2/3 Cup of Organic Peanut Butter 

1 Cup of Rolled Oats (for added nutritional benefit, soak your oats before you use them)

2 Cups of Crispy Rice Cereal (TJ's has a good brand with no added sugar)

optional:

raisins or chocolate chips or nuts... you decide! (or add nothing else... they still are tasty!)

Stir the honey in a medium size sauce pan and put on low heat. Stir continuously. The honey should thin out and be very liquid-y but not to a boil. Add the peanut butter and stir until very smooth. Turn off the heat and mix in the oats and the rice cereal. Add Raisins or nuts if you like. If you want to add chocolate chips, wait for mixture to cool a bit or else the chips will melt into the mixture... (which isn't a horrible thing ;)

Lay out parchment paper and dump the mixture on top. Use your hands and form the mixture into a square. Let them harden (or put in the fridge for 10 minutes to speed it up) and then use a pizza wheel to cut into rectangles.

Voila! Yummy and super simple! 

...

what are some weekly staples you find yourself making every week? My other staples is homemade chicken broth... but I'll blog about that later! 

whole food resources

Hey all!

Was just looking at some foodie books on my nightstand lately and wanted to share ...

Nourishing Traditions by Sally Fallon
-This gem has been so so helpful. I've actually cooked a bunch from this and it seems super overwhelming because of its massive size, but most recipes are simple, easy and tasty! My fav loved the carrots vichey! And... I just bought grass fed beef liver to make one of the crazier recipes. Ah!! (Thank you Carly for the recommendation so many years ago ;)

La Cuisine de France: The Modern French Cookbook
Inspired to reconnect with Ian's family history... I want to do a Julie/Julia blog type thing. Mainly because my name is Julie, but also because it would be fun ;)

Real Food by Nina Planck 

-A down to earth perspective on the "why" behind eating naturally. Super easy to read and lots of scientific concepts in basic, understandable terms.

The Sprouted Kitchen by Sara Forte

This cookbook is by far the most beautiful. Gorgeous photos and a ton of variety in foods. Lots of veggie based dishes and over 100 recipes for all meals and snacks. 

In Defense of Food by Michael Pollan

I've mentioned this one before, but it is a handy reference guide too. A must read, I would say...

And.. some from my wish List:

tomorrow I've got a list of some good Bible books we have been enjoying too... 

have a blessed night!