6 Ways to Feed Your Child Right

1.       Be the best example for your children.  If you’re not eating the broccoli, good luck getting the little ones to.  As parents, sometimes it’s easier to do something for our kids than for ourselves.  So here’s your reason to eat your vegetables – so your kids will get the nutrients that are vital to their growth and health.

2.       Offer fruit and vegetables at every meal.  Every meal.  At breakfast you can stick to fruit, although a smoothie with some spinach in it tastes just as good as a smoothie without the green.  At lunch and dinner there should be a vegetable on every plate.  If you have picky eaters, keep putting that one piece of broccoli or two carrots on their plate.  They will eventually try it, especially if everyone else is enjoying it.  Don’t force it if you’ve never made them eat it before, but the more they see it the more familiar it will be.  It could take 15 times for a kid to see a food on her plate for her to accept it as a normal food. 

3.       Offer a variety of foods.  Kids might not eat a perfectly balanced meal every time they sit down, but over the course of a week or two they will choose a balanced diet.  So don’t stress if he didn’t eat as much protein one day or wouldn’t even look at an apple slice.  Too often parents will give up on a food after a few turn-downs.  Always have fresh fruits and vegetables for snacking, along with healthy proteins like nuts, seeds, bean dip or hummus.  If you offer to make mac and cheese every day for lunch, your kids will want mac and cheese every day for lunch.  If you have goldfish crackers out, they will eat them.  Give them more whole food options and they will choose a balanced diet.

4.       Include your children in preparing meals and snacks.  Kids love to stir and mix and squish and touch things.  Give them the opportunity to be involved and they will be more willing to eat what they made themselves.  Maybe one night a week, instead of frozen or delivery pizza, make your own at home.  Pizza dough is super easy to make and everyone can put what they want on theirs.  Or ask them to “wash the tomatoes really well so they taste really good.”  Have kids set the table and let them choose where everyone will sit for the night.  Little ones love having a job and being a part of the process – they feel important.

5.       Feed your children (and yourself) real food, with real ingredients.  This means cooking from scratch.  Look for foods with 5 or fewer ingredients and ones that you actually know what they are and can picture where they came from.  Fresh fruits, vegetables (I know I sound like a broken record, but that’s because this is what is missing the most from everyone’s diet), whole grains, local and organic meat, eggs and dairy, beans, lentils and legumes.  This is real food.  Anything that is “hydrolyzed” or “modified” or you can’t pronounce is probably not real food.  Look for foods without added sugar, artificial sweeteners or added colors.  This is a big step and can be very difficult, so start by adding in the whole foods and slowly you’ll notice you’re not buying as much of the other “food.”

6.       Give thanks for the food you eat.  Teach your kids to be thankful for what you’re eating.  Whether or not your family says prayers, it is important for kids to learn not to take things for granted.  Someone prepared the meal, so at the very least acknowledge and thank the person who put the effort in.  If it was a family effort, even better, everyone gets a little praise!

 

As always, I love feedback.  You can reach me at:

Kate@KateShamrell.com

www.KateShamrell.com

https://www.facebook.com/KateShamrellHealth?ref=hl

 

Health Coaching

When I tell people that I’m a Health Coach I get a lot of questions about what exactly I do. There’s no hard and fast answer, as I tailor the program to the individual client. 

The Institute for Integrative Nutrition says “Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.”

As a client of my health coaching program, you will…
• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want

Your program includes...
• two 50-minute sessions per month
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• my personal commitment to your health and success

To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

www.kateshamrell.com
kate@kateshamrell.com
www.facebook.com/KateShamrellHealth

Apple Nachos

Last night was the Super bowl. Many football fans were ordering takeout pizza, making nachos and drinking a lot of beer…or some variation of this. And then we all sat on the couch all afternoon and evening. Not great for those New Year’s resolutions we made a month ago. So instead of making traditional nachos, I made apple nachos. I’m thinking this could be a great snack for playdates or kids birthday parties. I used Honeycrisp apples sliced really thin. You can be really creative with what toppings you add to your “nachos” or even have a make-your-own station so kids can add what they like. I added just a small handful of chocolate chips so that Joy thought it was a treat, but she really only had about three total. Here’s what I did, but use what you have on hand and try something new.

2 Honeycrisp apples, thinly sliced
¼ cup organic smooth peanut butter
2 Tbsp chopped walnuts
1 Tbsp finely ground coconut
1 Tbsp chocolate chips

Directions:

Melt the peanut butter so that it is very soft and runny. Spread half the apple slices on a plate and drizzle with peanut butter. You might be able to just use a spoon, but I put it into a little plastic bag and cut the corner so I didn’t just glob it all over.

Use half the nuts and coconut and spread over the apples and peanut butter. Then do a second layer, with the remaining apple, peanut butter, nuts and coconut. Then top with a few chocolate chips. You can serve immediately or chill in the fridge for an hour (or longer) so the peanut butter isn’t so messy.

Now, as much fun as this can be for the little ones, I will admit that I enjoyed it as much as anyone. I can honestly say that I will be making this again and again.

This is apparently a pretty common idea, but I originally found the recipe at http://www.manifestvegan.com/2011/10/apple-nachos/?utm_source=feedburner.

Lentil Artichoke Stew

Recently, I’ve been looking for dishes with lentils and beans, since that is one area I tend to lack in. This is a great stew to warm up from the cold weather we’ve been having. I also baked some Irish Soda Bread (Bob’s Red Mill) and cut up some fresh vegetables. This is one we’ll be making again!

Makes 6 servings

1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Nutrition Information

Per serving (1/6 of recipe): 176 calories, 1 g fat, 0.1 g saturated fat , 4.9% calories from fat, 0 mg cholesterol, 11.7 g protein, 34.3 g, carbohydrate 7.5 g sugar, 10 g fiber, 560 mg sodium, 123 mg calcium, 6.3 mg iron, 28.6 mg vitamin C, 238 mcg beta-carotene, 1.8 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. I found it in the meal planner for the 21 Day Vegan Kickstart from the Physicians Committee for Responsible Medicine (PCRM). Here are the links
http://www.pcrm.org/kickstartHome/
http://support.cancerproject.org/site/MessageViewer?em_id=3121.0

SUPERFOODS

I’ve decided to do a little “mini-series” of blogs on superfoods. Superfoods are foods that are nutrient dense and low in calories. They have great health benefits including lowering cholesterol, lowering your risk of diabetes, heart disease and some cancers, promote a healthy digestive track, can boost the immune system and promote overall good health. We see articles all the time on superfoods, and most likely you can name a few off the top of your head, but are you actually adding them to your diet? While you might see a lot of “top 10” lists, or some variation, there are actually a bunch of foods that you could consider a superfood, which is great because it gives you some options. We all know about blueberries and green tea, so I will try to give you those that you might not think to add to your diet or just don’t know how to prepare. I will also provide you with nutrition data and benefits of the particular food. Some of these will be new to my diet, too, so I will try to provide you with easy recipes and ways to prepare them.

First, though, let’s talk about water. If there is one thing that most people can easily change in their diet, it is how much water they drink. There are many recommendations on how much to drink. The most common is at least 8 glasses a day, but this might not be enough. Another recommendation is half your weight in ounces. So someone weighing 200 pounds would drink 100 ounces of water. I like this one better. But everyone is different and needs different amounts. You will need to drink more if you’re active, in warm weather, pregnant or breastfeeding, fighting an illness, etc. Try to keep track of your water intake for a couple days to see if you’re on track. You should drink enough water so that you rarely, if ever, feel thirsty and your urine is fairly clear. Follow these two indicators and you’ll get an idea of what your own body needs. I recommend drinking nothing but water or unsweetened tea. I usually drink about 48 ounces of water first thing in the morning to flush toxins out, and then continue to drink water throughout the day. Even mild dehydration can make you feel tired and without energy.

So start drinking that water and I’ll be posting some good recipes with superfoods and we’ll all be a little bit healthier!

Healing Foods

I see food as my medicine. Preventative medicine, specifically. I am continually amazed at stories of people reversing heart disease, diabetes and cancer using food. Not to mention the weight loss. I’m not saying that if you eat a strictly plant-based, whole food diet you’ll never have any health problems ever. But it’s definitely going to give you the healthiest body possible so that you can overcome those that do come your way. There are people who have never smoked a cigarette in their life who get lung cancer, but that doesn’t mean it’s okay to smoke because there is a very, very slight chance you’d get cancer anyways. It’s the same with food. There is a chance of having a heart attack even if you never eat animal products or processed foods, but that doesn’t mean we should accept disease and be eating fast food. I eat in a way that I believe will add years to my life. I want to see my kids get married and have kids. And I want to see my grandchildren get married. I want to know my great-grandchildren. And I want to be healthy when I do all of this. I don’t think that’s too much to ask. I think my health is completely within my control. I am taking responsibility for my health. I don’t want cancer or heart disease, and I’m not saying I can guarantee I will never face these, but I am sure going to do everything I can to prevent them. There are things in life we can control and things we can’t. We all make a choice multiple times a day on what we put in our body, so decide for yourself if you’re making good choices. If you’re not, the good news is that you have to power to change that.

The next question is “how?” There are so many different diets out there that it’s hard to know what to do. First, use common sense and decide for yourself if it sounds healthy. Second, keep things simple. If a diet is more complex than your high school calculus class, probably not something you can stick to. Last, think about how our bodies are designed and how our ancestors ate. What is going to give your body the most energy? What is going to be the easiest to digest? If you are needing to or wanting to make changes in your diet, keep in mind that you need a plan, or some variation of a plan, that you can live with for the rest of your life. Quick fix diets may help you lose weight, but if it’s not something you can do for the long haul you’ll gain the weight back leading to more health problems.

Over the last few years, I’ve gone from eating a strict vegetarian, almost vegan, diet to eating small amounts of meat and little to no dairy. And it’s natural for your diet to change over the years depending on where you are in your life and what you feel your body needs. It’s important to know your body and know how different foods affect it. Keeping a food journal can help with that. I’ve recently found a balance where I don’t have to adhere to a strict vegetarian diet, but still limit the amount of animal products I consume. (Side note: I just found out the name for that is flexitarian. Not that I want to explain that to everyone I talk to!)

The more fresh fruits and vegetables I eat, the better I feel. I have found I have more energy when I eat nuts and seeds; raw almonds are my go to snack. And the simpler I keep my food, the better it tastes to me. I am also a huge fan of grains. I love bread and as long as I’m buying and making breads from whole grains I don’t deprive myself of that. I also love pasta, quinoa, rice, couscous, etc. I eat some carbohydrate at most meals. I also love cheese, so I allow myself small amounts, but try not to go crazy on it. I avoid other dairy in general. Instead I drink almond milk, which I love. I usually eat about 1-2 eggs per week, but try to not eat more than that. I usually eat fish once a week and chicken or other meat once a week, too. I make sure the animal products I consume are organic and the fish is wild caught. And my biggest weakness is chocolate! So I eat it, just not a lot of it. Dark chocolate is the only kind I typically eat (semi-sweet chocolate chips, straight from the freezer!). I don’t feel like I’m depriving myself of any foods and I feel great. If you tell yourself you can’t have something that you love, you’re going to crave it even more. Just make sure you’re limiting those foods, not eliminating.

Here are a few guidelines and things I try to keep in mind when grocery shopping and making meals. You can adjust them to fit your lifestyle, but listen to your body.

• Simple food, simple meals
• More than 50% raw fruit, vegetables, nuts, seeds
• Fruits and vegetables main focus
• Limit white flour and refined sugar
• Avoid corn syrup, hydrogenated oils, artificial sweeteners and ingredients, processed food (read the label)
• Use as much organic as possible
• Drink 48 ounces water first thing in the morning and plenty of water throughout the day
• 1 egg per week
• Salmon or fish once a week
• Other meat once a week
• Very small amounts of dairy, only to add some flavor to dishes

Breakfast Options:
• Oatmeal
• Toast with nut butter
• Smoothie
• 1 egg and toast or fruit
• Pancakes or Waffles (once in a while)

Lunch Options:
• Wraps
• Nut butters, hummus
• Sandwiches
• Veggie Burgers
• Grains
• Soup

Dinner Options:
• Salmon/fish once a week
• Chicken or other meat once a week
• Beans/Legumes 2-3 times a week, as part of main dish
• Grains (pasta, quinoa, etc.) 2-3 times per week

Snack Options:
• Fruit/Veggies
• Dips
• Nuts

There are so many more options, and I will fully admit that I don’t follow this exactly. My diet is not perfect, but I have found a balance that works. I really think that if you’re conscious of the food you’re eating, and the portion size, you’ll find what makes you feel your best. Make sure you’re reading the ingredient list and looking for fresh, local foods. And enjoy the food on your table.

Minestrone Soup

I love soup. There are so many different soups that I love so much, I could eat soup every day. But I have a hard time finding a variety of soup in a can that meets all my nutritional guidelines. For starters, many soups have a chicken or beef broth base, and being vegetarian, it's a no go. Then I have to filter out anything with MSG (monosodium glutamate), corn syrups and hydrogenated oils. Not to mention trying to find something that is nutrient dense and tastes good. So my solution is to make my own soup. I like to make large batches and freeze it in single portions for convenience. Most of us don't have the extra time each day to spend hours in the kitchen, so having a quick, easy, nutritious meal in the freezer leaves no excuse for you to even be tempted by the drive-thru.
Here is a recipe for the minestrone soup I made today. The original recipe is from The Essential Vegetarian Cookbook (which I got at Borders for around $6!), but as usual, I didn't follow it exactly. So here is what I did.

Minestrone
Prep time: 30 minutes
Cook time: about 1 hour

1 can kidney beans
2 Tablespoons extra virgin olive oil
2 onions, chopped
2 cloves garlic, crushed
4 tomatoes, peeled* and chopped
3 Tablespoons chopped parsley
9 cups vegetable stock
1 cup carrot, chopped
1 turnip, chopped
2 potatoes, chopped
3 celery sticks, chopped
3 Tablespoons tomato paste
1 zucchini, sliced
1/2 cup sliced green beans (I used frozen)
1 cup macaroni elbows
salt and pepper
Parmesan cheese, for serving

1. Heat oil in a pan, add onions and garlic. Cook, stirring, until onion is soft.
2. Add the tomatoes, parsley, beans and stock. Simmer, covered, over low heat for 30 minutes. (The original recipe said to simmer for 2 hours, but I didn't have that much time!)
3. Add the carrot, turnip, potatoes, celery and tomato paste. Simmer, covered, for 15-20 minutes.
4. Add zucchini, green beans and macaroni elbows. Simmer, covered, for 10-15 minutes, or until vegetables and pasta are tender. Season with salt and pepper. Serve topped with shavings of Parmesan cheese.

*To peel tomatoes: Cut a cross in the bottom; put into boiling water for 2 minutes. Plunge into cold water, remove and peel.

Helpful Tip: When I find a recipe that sounds good, I will make a little shopping list of all the ingredients I need. That way, when I decide to try it, I am ready to grab it and hit the store. If you have little ones, you know that when it's time for grocery shopping, it's a get in, get out event. You don't want to waste time looking up recipes or racking your brain to figure out what you need.

Pita Bread

Here's a recipe for my whole wheat pita bread. We love dipping it in hummus, but there are so many things you can use it for. You can spread peanut butter and jelly on it too. My mom gave me this recipe; she uses it for pizza and breadsticks. I just substituted whole wheat flour for white flour and evaporated cane juice for white sugar. It's so easy to make, and I can let it rise as long as I need to, so I will mix it up when I have 20 minutes and then I'll usually bake it at night after Joy is sleeping. I double the batch and freeze half (after baking and slicing). I use a pizza stone to bake it on so it's done evenly and the bottom doesn't get too crispy.

1 tablespoon dry yeast
1 cup warm water
3 tablespoons organic sugar - evaporated cane juice
1 teaspoon salt
2 tablespoons organic olive oil
3 cups whole wheat flour

Combine yeast, water and 1 tablespoon of sugar. Let sit for 5 minutes. The yeast will bubble, that means it is still good. Add remainder of sugar, salt, oil and slowly add the flour. Knead well. Cover and let rise for at least 20 minutes. Divide the dough into 2 parts and roll out about 1/2 inch thick and let it rise for another 20 minutes. I will usually spray olive oil on it and sprinkle with garlic and a little salt. Then bake for 10 minutes or until done. It might have air bubbles, so I try to cut it as soon as it comes out of the oven. This keeps it from crumbling too much later.

Note for picky eaters:
You can do 1 cup whole wheat flour and 2 cups white flour or half and half. White flour gives it a little fluffier and smoother texture, so for the picky little ones (or big ones) try mixing the white and whole wheat flours.

Flaxseed

Flaxseed is the most concentrated source of essential omega-3 fatty acids. Ground flaxseed can be used as an egg replacement...use 1 tablespoon (15 g) ground flaxseed with 3 tablespoons water (45 ml) whisked in a blender or food processor until thick and creamy for each egg you are replacing*. You can buy ground flaxseed (sometimes called flaxseed meal) or whole flaxseeds and grind them yourself in a coffee grinder. After you grind them, keep them in a glass, airtight container in the refrigerator. This makes it easy to add it to whatever you are preparing. And let's be honest, if it takes more time to eat healthy we aren't going to do it. So make it easy on yourself, be prepared ahead of time. Even if you aren't using it as an egg replacement, add ground flaxseed to oatmeal, smoothies, cereal, pancakes, cookies, etc. Aim for 2 teaspoons a day.

You can add whole flaxseeds to dishes, baked goods, oatmeal and salads, too. But nutrients are better absorbed when food is properly broken down and digested. You know how your grandmother told you to slow down and chew your food? She was right. Food that isn't chewed up takes longer to digest and can pass through your system undigested. Which means your body isn't getting those nutrients. So by grinding up the flaxseed, we are ensuring that your body will get all the nutrients. Plus, sometimes the smooth texture goes down easier, especially in baked goods. And if you have picky kids, you know it's best if they don't know just how healthy it is!

Hearty Oatmeal (my original creation!)

1/2 cup old fashion oats
2 teaspoons ground flaxseed
1-2 tablespoons sliced almonds
1 cup water

Mix together in a bowl and microwave for 2 minutes. Add milk or water if needed and slice 1 banana into the oatmeal or add 1/2 cup fresh blueberries. You can always adjust your nuts and fruits to your taste. This is a great way to set the tone for how healthy you eat all day.


*Sources: The Joy of Vegan Baking by Colleen Patrick-Goudreau

Artificial Sweeteners

I know you've heard the phrase "everything in moderation." People use this to convince themselves that they can eat whatever they want, in moderation. There are some things that we should never be putting in our bodies. Would you tell a drug addict that what he is putting in his body is ok...in moderation? You might say, well drugs are illegal, the government has said those are bad for us, so of course it's not ok to be doing drugs. What about someone who smokes cigarettes? Would you tell them that's fine, in moderation? Cigarettes are legal. The government has said they are terrible for us, they are proven to cause cancer, and yet they are legal. Hopefully you aren't encouraging your friends to have a couple cigarettes a day. The same goes for all artificial sweeteners. All of them! My short list of things that should never be consumed, even in moderation includes artificial sweetener, high fructose corn syrup and hydrogenated oils. There are many more, but this is where to start. Look at labels and throw out anything with these on the ingredients list. These are not food.

And don't think that Splenda is any better for you because "it's made from sugar." It is so processed, the only reason it has zero calories is because the body cannot actually metabolize it. So it is either eliminated or stored, your body can't use it for energy. Look for aspartame, saccharin and sucralose on labels and avoid these. You might be wondering why the FDA would approve these if they are known to cause cancer, memory loss, nerve cell damage, migraines, brain lesions, joint pain, Alzheimer's, bloating, nervous system disorders, hair loss, food cravings, weight gain (not weight loss, so don't drink diet soda to lose weight) and reproductive disorders. Do any of those sound fun? Each artificial sweetener that is on the market underwent minimal studies, was deemed unsafe for human consumption and rejected (some multiple times). Again, they were deemed unsafe for human consumption! Eventually, after some shady dealings, they were passed. I am not going to go into the legal issues surrounding these sweeteners being FDA approved but I do encourage you to do your own research. You don't have to take my word for it, look into it yourself and make your own decision.

The bottom line is that something that is chemically created is not food and should not be ingested. How many of the above side effects do you want, in moderation? I am in no way insinuating that anyone who has been affected with cancer or other disease has brought it upon themselves. But why not avoid those things that are known to cause cancer. Eating chemicals is going to cause digestive problems. If your body is trying to metabolize these artificial elements (which it cannot do) it is not properly digesting the good food you are eating, therefore you aren't absorbing all the nutrients you need. Your body gets caught up trying to figure out what to do with these processed ingredients. There are some things that not good for the body, even in moderation. So give up your one diet coke a day!

High fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose - another form of sugar. It is super cheap and preserves foods and beverages. It is also terrible for you. When you eat or drink sugar from fruit or whole grains (natural sugars) your body signals that it is full and satisfied, and you don't need to eat any more. With high fructose corn syrup, your body doesn't do this, which is why it is linked with obesity, type II diabetes and heart disease. Those are clearly things we want to avoid. It will make you fat and unhealthy.

This is especially true for pregnant and nursing mothers. It's one thing to knowingly put these things in your body when you are the one to suffer, but whatever you eat and drink will go to your baby. We obsess over everything our baby gets, every mother wants the best for her baby, so make the decision to give them the best. We skip coloring our hair, stay away from chemical cleaners, avoid painting, etc., etc. So don't put these terrible artificial ingredients directly into your body.

So now you are avoiding all artificial sweetener and high fructose corn syrup. Wondering what to bake with? Now, I have a sweet tooth as much as anyone (which I inherited from my father) and I love to bake (which I inherited from my mother). Here are a few alternatives...evaporated cane juice, Sucanat, dates (I stick these in the blender with my wet ingredients), maple syrup, molasses, honey, raw sugar and agave nectar. Just be sure that you are still limiting the amount of sugar you add to your foods. If you feel a sugar craving coming on, eat a piece of fruit or drink a cup of tea (peppermint has been shown to reduce sweet cravings). And enjoy the flavor of real food!

Farmers Market

This morning, Joy, Matt and I went to the Fredericksburg Farmers Market. It was a beautiful day for it, lots of sunshine. I got a couple basil plants, some zucchini and yellow squash to steam later and some strawberries that smell like heaven. There is such a difference between food that ripens on the vine or tree and food that is picked before it is ripe and either left to ripen or ethylene gas is used to ripen it. You can also find farms that allow you to pick your own fruits. Plus, buying foods that are in season will allow you to buy more locally grown produce.

I definitely recommend that you find a local farm or farmers market. The taste alone it worth it! Not to mention keeping your money local (especially in this economy), and who wants to be buying fruit from another country when we can support our local farmers - and it really does taste so much better. I also love that it is either priced equal to or better than the grocery store. My two basil plants cost less than one package of basil at the store, and they already have more basil leaves on them. Not only is there great produce, but there are usually flowers, meats, cheeses, eggs, breads or baked goods (oh, I also got a great loaf of organic whole wheat bread!), etc. You can bring the kids and the dogs, too. Bring your reusable bags and a few plastic bags to put all your goodies in. Now you can feel good about feeding your family healthy food, supporting the local economy and saving the earth. That's a lot to accomplish in one morning!

Waffles

I had to share this vegan waffle recipe with you. My family loves them! I end up doubling the batch and freezing some so we can pop them in the toaster later. They are much better than frozen waffles. Ground flaxseed is the egg replacement...you won't miss the eggs!

Ingredients
3 Tbsp (45 g) ground flaxseed (equivalent 3 eggs)
1/2 cup (120 ml) water
6 Tbsp (85 g) non-hydrogenated, nondairy butter, melted (I like Earth Balance or Smart Balance)
1 1/2 cups (355 ml) nondairy milk (I prefer organic almond milk)
1 cup unbleached all-purpose flour
3/4 cup whole wheat flour
1 Tbsp baking powder
1 Tbsp granulated sugar (organic!)
pinch of salt

Preheat your waffle iron.

In your blender, whip the flaxseed and water together for about 2 minutes, until it is thick and creamy. Add the melted butter and non-dairy milk and whip for another minute.
In a large bowl, combine flours, baking powder, sugar and salt. Stir in wet mixture until it's just combined. You can add any additional ingredients at this time.
Scoop 1/2 cup of batter (or whatever is recommended for your iron) onto the waffle iron, close the lid and bake until the waffle is golden brown.
The ones I plan to freeze and toast later I will get them barely browned, so they are cooked thoroughly, but no more.
If you want to add a little something to your batter, try 1/2 cup chocolate chips, 1/2 cup raisins, 1/2 cup finely chopped walnuts or pecans, 1 small banana thinly sliced...or come up with your own creation!

Why we love these.
Everyone loves a Saturday morning where we don't get out of our pajamas until noon and these fit right into our morning. Joy loves to stir the batter and watch me pour it on the waffle iron...and then she loves just a little marionberry syrup drizzled on top (doesn't take much...we'll actually eat them plain too). We throw in some fruit on the side, a cup of tea for Mama, coffee for Daddy and we are set. And then later on in the week when we are looking for a reason to get moving in the morning we'll throw these in the toaster and be out the door.
Let me know what you add to these. I might even try adding some carrot or pumpkin puree. Yum!

This is from The Joy of Vegan Baking by Colleen Patrick-Goudreau, copyright 2007. Great cookbook, I highly recommend it!

Hello

I decided to start blogging to try to condense my knowledge on health and nutrition for anyone who might be looking for ways to change their health. I am continually reading and researching food, nutrition and health. I truly believe you are what you eat. So why not eat the best things you can? But who knows what to believe, who to listen to or what is right for them?

So my first piece of advice is to listen to your body. My second piece of advice is to eat food. Real food. Not chemicals, additives and artificial ingredients. Not food that has been so processed that it doesn't resemble anything close to what it originally was. Eat real food. I prefer organic, and local is even better.

My intention is to give truthful information about eating right, general health and living life in a way that brings about happiness. This does not take the place of advice from your doctor or a registered dietitian (I am neither). I care about people, animals and the environment and I encourage you to do the same. I will try to write about what most people are looking for...I love questions and comments!