Healthy Eating on a Budget

The biggest complaint I hear from people about eating healthy is how expensive it is.  And yes, when you’re buying the same product in organic, it’s typically more expensive.  At my house, there are things we always buy organic and things we’re ok buying conventional.  Check out the dirty dozen list at http://www.organic.org/articles/showarticle/article-214.  But there are some really healthy foods that are really cheap. 

I recently bought this bag of organic quinoa at Costco for $7.99.  It came out to $0.20 per serving.  It’s been a long time since I’ve eaten fast food, but I think this might beat a drive-thru burger.  But, you do have to actually cook it yourself.  Luckily, it only needs about 15-20 minutes to cook and there’s no pre-soaking like you are supposed to do with rice.  So quinoa is fast food at my house!  Another bonus is that you can make a big batch and use it all week.  Quinoa is called a “super grain” because it is a great source of protein. It contains all nine essential amino acids, making it a complete protein. Quinoa is a good source of manganese, magnesium (which may help people who suffer from migraines), iron, copper and phosphorus. It has antioxidant properties, is high in fiber, and has a host of other health benefits.

Another thing that you get a great nutritional bang for your buck is dried beans and lentils.  You can typically buy these in bulk or bagged.  They are cheaper than canned this way, but there is some prep work here.  You have to either soak them overnight, which really doesn’t take any time at all it’s just a matter of thinking ahead, or you can do a “quick soak” which usually means boiling them for 2 minutes, then letting them soak for about 2 hours.  Again, it’s not much of your time, just planning ahead.  Then you have to cook them before using, usually somewhere around 45 minutes. When I’m planning on using beans for a dinner, I’ll try to “quick soak” and cook them in the morning or throughout the day whenever I’m home, then they’re ready to go by dinner time.  For example, I like to use garbanzo beans to make hummus and black or pinto beans for bean dips, so a few minutes in the blender or food processor with some seasoning and a little liquid, and then it’s in the fridge until we’re ready to use it.  Beans are high in protein and fiber, along with other vitamins and minerals that make it a superfood.

So if you’re saving money on healthy grains and dried beans (and maybe avoiding the snack aisle) you can make room in your budget for fresh fruits and vegetables.  It really does take some planning and dedication to cooking from scratch, but you can eat healthy on a budget.  Try making this quinoa salad on Sunday and eating it for lunch for the next few days.

Black-Eyed Quinoa Salad

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
2 cups cooked quinoa (1/2 cup dry quinoa to 1 cup water)

3 cups chopped fresh spinach
¹/₂ cup finely sliced leek (or green onions)
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
¹/₄ cup lemon juice
1 tablespoon olive oil
¹/₄ teaspoon salt
1 - 2 garlic cloves, crushed

Combine black-eyed peas, quinoa, spinach, leek, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits. (Note: black-eyed peas are actually a bean)

I also enjoy eating quinoa for breakfast, similar to oatmeal or porridge.  If you’ve cooked a batch of plain quinoa for the week, it takes only a few minutes to prepare in the morning.  It’s a nice change, especially with the cool weather rolling in.

Breakfast Quinoa

1 cup cooked quinoa

heat with milk of choice

then add:  raisins, cinnamon, fruit and maybe a little honey or maple syrup.  

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

Pineapple Date Balls

I couldn’t decide what to call these and I’m not sure what category of “treat” they would fall under. But they are really easy to make, you don’t have to bake them, and they’re delicious. They’re also vegan, raw, gluten free, dairy free, with no added sugar and made with whole foods. Did I mention it’ll only take you about ten minutes to make? And while if you eat five servings of these the calories will add up, they are a healthy alternative to cookies, candy and granola bars. They do travel well, so if you‘re packing lunch or snacks to go these are easy to bring along. And I promise they taste better than they look!

Now, I have been known to try new healthy recipes to replace “normal” not so healthy things, and sometimes they turn out great (like these) and sometimes they don’t. At all. And sometimes I like them and nobody else does. So I need to test my creations on people who eat “normal” food. My husband is a really good sport about tasting what I make and will give me an honest, but nice, review. He says these are “addicting” so I’ll take that as a compliment. I also brought some to a friend who also has a 3 year old (they eat “normal” food). They both really liked them and she’s been bugging me for the recipe. So, add this to the fact that Joy and I were eating them as we were making them, I think I found a winner.

Pineapple Date Balls

Ingredients:
1 ¾ cups almonds
½ teaspoon sea salt
1 teaspoon vanilla
2 cups dried pineapple, chopped
2 cups pitted dates
1/3 cup and ¼ cup shredded coconut (you can buy unsweetened coconut at health food stores if you can't find it at your local grocery store)

Directions:
In a food processor, blend almonds and salt until it’s a fine powder. Slowly add the chopped pineapple and dates and blend until it's really well processed. It will start to get sticky as you process it.

Place it in a large bowl and mix in the vanilla and 1/3 cup of the coconut. Use a spoon and roll the “dough” into balls. Then roll in ¼ cup coconut. Place on parchment paper.

They’ll last over a week in the fridge (although they were so good they only lasted about a day and a half in our fridge!).

For 24 servings, Per serving: 131 calories, 6g protein, 21g carbohydrates, 5g fat, 15g sugar, and 11% of your dietary fiber

This recipe is from Ani’s Raw Food Kitchen by Ani Phyo. In it, the recipe is called “Dreaming About Donut Holes” but they don’t taste like donuts to me, so I went with Pineapple Date Balls. Not sure if it’s appetizing, but I felt it’s more accurate!

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.

My Plate

Just wanted to share with you all that the USDA has replaced the Food Pyramid with a new image. I think it is much clearer than the Food Pyramid and will make meal planning easier.

Here are their recommendations:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
● Drink water instead of sugary drinks.

And here are my own recommendations to keep in mind:

• Use a smaller plate to keep portions in check. And eat only until you’re 80% full.

• Eat a variety of fruits and vegetables. Eat what is in season and grown locally.

• Vary your protein sources. Whether you eat meat and dairy or not, try to get a variety of protein sources in your diet. If you do eat meat, don’t forget beans, peas, nuts and seeds. The USDA states that in general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. The amount of protein you need is dependent on your sex, age, weight and physical activity.

• Avoid processed foods as much as possible. Avoid foods with hydrogenated oils, corn syrup, artificial sweetener and additives. And keep in mind that most packaged foods will have higher sodium content.

• Move! Get some sort of exercise every day.

At www.choosemyplate.gov there are many more tips and resources for choosing healthy options. They also have tips for pregnant/breastfeeding mothers, preschoolers, kids, and weight loss.

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!