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!

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

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.

Quinoa has a great texture and a slight nutty flavor. Quinoa needs to be rinsed before cooking to remove a bitter protective coating called saponin. This recipe went great with the whole chicken I roasted, which I might have to post the recipe for as well because it was delicious. This can also be served as a main course for a vegetarian dinner.

Quinoa Pilaf with Caramelized Onions and Toasted Pecans

¼ cup chopped pecans
3 tablespoons extra-virgin olive oil
2 medium onions, diced
1 medium red bell pepper, stemmed, seeded and diced
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 ½ cups quinoa, rinsed in a fine strainer under cold running water
3 cups water
¼ cup minced fresh parsley leaves
Salt and freshly ground black pepper

1. Place the pecans in a large sauté pan over medium heat. Toast, shaking the pan occasionally to turn the nuts, until fragrant, about 4 minutes. Set the pecans aside on a plate.

2. Add the oil to the empty pan, raise the heat to medium-high, and heat briefly. Add the onions and bell pepper and cook, stirring occasionally, until softened and beginning to brown, about 5 minutes. Stir in the cinnamon and ginger and stir-cook until fragrant, about 30 seconds. Add the quinoa and stir-cook until toasted, about 1 minute.

3. Carefully add the water to the pan-it will sputter-and bring to a boil. Reduce the heat, cover, and simmer gently until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes. Stir in the parsley and toasted pecans and adjust the seasonings, adding salt and pepper to taste. Serve immediately.

Sources:
A Year in a Vegetarian Kitchen by Jack Bishop
The World's Healthiest Foods, www.whfoods.org

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.

Good Articles

Here I am again, and although I'm not quite posting my own views, opinions and research, I wanted to share a few interesting articles with you all. Sometimes it makes more sense just to direct you to the source! And I don't have time right now to do the research and consolidate it for you in a wonderfully written blog. So, while you might be disappointed, please read any or all of these and let me know what you think.

5 Nutrients You're Not Getting:
This one I really recommend, and I like that the author gives animal and plant based sources for each nutrient. One thing to keep in mind is that your body will absorb nutrients better from foods that naturally contain it than foods that are fortified or vitamin supplements. Also, some nutrients aren't absorbed well when taken with other nutrients or prescription drugs. If you'd like more information on this I can provide a list of nutrients that don't work well together, just let me know if anyone would like me to.
http://health.yahoo.net/experts/menshealth/5-nutrients-youre-not-getting-enough

The Drug Free Depression Cure:
This one is from Men's Health as well...okay, so I don't follow Men's Health very often, I just happened to find this article after reading the first one. To sum this article up - WORKOUT!!! It applies to women, too, so get moving! Exercise has so many benefits I could go on and on about, but this is a little more specific. Even if you don't suffer from depression, it will improve your mood and energy levels.
http://news.menshealth.com/the-drug-free-depression-cure/2011/08/30/?cm_mmc=Yahoo_Blog-_-Health-_-5_Nutrients_You_Need_More_Of-_-Drugfree_Depression_Cure

Stress Management:
Going along with my healthy lifestyle theme is an article on how stress affects your health and well being.
http://www.mayoclinic.com/health/stress/SR00001

Fruit Juice for Children:
Okay, here's kind of a random article, but most of my friends have or are having kids. Also, I love the Mayo Clinic and I find myself browsing through the articles. Pay attention to the limits set forth by the American Academy of Pediatrics and the American Heart Association. My advice on the juice front is to skip it or keep it as a once in a while treat. We make smoothies daily instead, so we are getting the fiber and nutrients from the whole fruit. We also have a juicer we use once in a while for fresh fruits and veggies. And this article doesn't have to pertain only to children...keep in mind the calories (and empty calories) you consume in your drinks.
http://www.mayoclinic.com/health/fruit-juice/AN01631

So that's my hodge-podge of articles for today. I hope one or more of these topics pertain to you, if not give me feedback on what you are interested in. Most of this is probably not totally new information, but we can always use a little reminder.

Living Life

So I haven’t been blogging lately, and with good reason. We had our second baby girl, Genevieve, on July 2nd so things have been less than calm. I'm loving the choas, though! But since her birth I’ve been thinking about health in many different capacities. While I love focusing on food and nutrition, there are so many other parts of life that affect your overall health. And this blog is called “eat.live life.” I think I’ve focused too much on the eating part…so I’m here to give you my endless wisdom on the living life part! Or at least some knowledge on other aspects of health.

Our health is affected by the food we eat, how much exercise we get, how much sleep we get, our level of stress, our happiness and our lifestyle. Genetics also impact health, but there isn’t much we can do about that so I focus on the things we can control. Each part plays an important role and with our super busy lifestyles our health doesn’t always take much priority. But if one or more of these areas are not adequate, we could potentially lose years off our lives or at least lose healthy and enjoyable years. So look at each area and see where you can make changes.

Nutrition: Do you eat enough fruits and vegetables? Do you include nuts, seeds, beans and legumes in your diet? Do you get enough fiber? Do you eat mostly whole, unprocessed foods? Do you make most of your meals at home or do you eat out often? Do you pay attention to portion sizes? This last one is one that most people lose sight of. Portions are completely out of control in this country and those extra calories add up quickly.

Exercise: Do you workout 3-5 times per week or more if you are overweight or obese? A person who is overweight or obese may need to workout 6 times per week for 60 minutes to lose and keep off their weight. How active are you outside of the gym or your set workout times? Do you sit at a computer most of the day? How much television do you watch?

Sleep: Do you get 8 or more hours of sleep? 6-8? Less? Do you rely on caffeine or sugar to get you through the day? Healthy sleep habits can greatly affect our health, not to mention our mood, concentration, energy level, etc.

Stress: How many hours do you work per week? What is your commute? Are you still working even when you’re “off the clock?” Do you travel for work? Is your home life stressful? Do you have debt? Do you have kids?
Happiness: How much time do you take for yourself? Do you have supportive friends and family in your life? Do you have healthy relationships?

Lifestyle: How much alcohol do you consume per week? Do you use nicotine? Do you take prescription medication? Do you use drugs recreationally? How much time do you spend outside? What do you do in your spare time? Do you have spare time?

I will try (in all my free time!) to devote some time to each of these areas, but it’s important to remember that our health and our ability to lose weight or maintain a healthy weight are determined by so many factors. Fixing just the diet or exercise portion might not give you the results you want. It’s also important to know that being at a healthy weight or being thin doesn’t mean that a person is in good health.

I’ll give you a quick look into my personal life and make “public” where I want and need to make changes.

I feel pretty good about my nutrition, although there are times I find myself without the time to prepare healthy food and since Genevieve was born, we’ve relied more on frozen and prepackaged food. I know we’ll get into a groove and I can get back into cooking healthfully. I am definitely lacking in the exercise department. I was working out up to the day Genevieve was born, but since haven’t been able to do much. I sneak in Pilates and ab workouts during the day, but I know I need some cardio to get back to my pre-baby weight. But I’m not willing to go back to the gym yet and it’s been too hot to walk outside with a baby. But in time, that will change.

My sleep is ok, considering I’m breastfeeding a newborn. I’m trying to go to bed at a reasonable time and every once in a while I get a little nap in. I’m trying to make it a priority and get as much sleep as 2 little girls will let me. I probably average about 6-7 hours, but in increments. Again, that should improve with time. When it comes to my stress level, I think I’m managing better than I had expected. Matt is back to traveling and left Monday for two weeks. That’s a long time with a 3 year old and a newborn, but Joy is adjusting really well and I haven’t let things get too crazy. Nothing I can’t handle, and I usually get some downtime in the evening to recoup. My husband is amazing and so supportive whether he’s here or on the road. I am so lucky to have him in my life. Relationships tend to either cause or relieve stress, and while Matt might do both at times, I am blessed to be married to my best friend. I have a few really great friends here in Virginia, but I miss so many family and friends on the West coast…and spread all over the world. I would love the girls to get to spend more time with their extended family, and to have a little help right now, but we communicate through Skype, emails and phone pretty often which helps.

As far as my lifestyle goes, I feel this part is very healthy and keeps me balanced. I don’t use medication at all (natural births with both girls, too), and other than an occasional glass of wine I don’t drink or use drugs. We spend a lot of time at the park, I get to spend some time pursuing my hobbies (photography, exercise and nutrition are my favorites) and I have the opportunity to be at home with our girls every day. I wouldn’t want to give that up for anything. So while I might not be thrilled about the extra weight I have right now, I’m enjoying things as they are, in all the daily craziness. I know that everything else will work itself out.

Summer Salad Time

When you’re trying to eat healthy, a salad seems like the obvious choice at home or out. And salads are great in the summer when you don’t want to spend much time over the stove. But, if you’re like me, salad gets boring and doesn’t always leave me feeling full or satisfied. Here are some tips I found in Women’s Health magazine for creating a salad that gets you the nutrients you need, will leave you full and satisfy your appetite for something tasty.

1. Be creative with the base…start with dark leafy greens. They are much more nutrient packed than iceberg. Try a combination of 1 ½ cups leafy greens (spinach is my go-to) and ½ cup cooked whole grains like quinoa (which is a great add for vegetarians because it will give you protein) or couscous.

2. Add some protein…try 2 ounces of crab or fish (smoked, canned or fresh), 5 large shrimp, 3 ounces skinless chicken breast (broiled or grilled), ¼ to 1 cup cooked beans (garbanzo, cannellini or black) or 2 ounces marinated, cooked tofu.

3. Color…adding veggies with some color will not only make your salad look pretty, it will give you a variety of nutrients. Try ¼ cup chopped red, yellow, or orange bell pepper, ¼ to ½ cup chopped red, yellow, orange or green tomato, ¼ cup chopped beets, ¼ cup shredded carrot, 1-2 slices of red onion.

4. Toss in something soft…this will make your salad more satiating. Just be careful not to load up on too much cheese or you’ll end up consuming more calories than wanted. Try 1-2 teaspoons of a soft cheese such as feta, goat or blue cheese, ¼ of an avocado (my favorite) or 1 heart of palm.

5. Fire up the flavor…spicy, tart or sweet ingredients can offset some bitterness of the leafy greens and also satisfy your cravings. Fresh fruit or herbs can add a lot of needed flavor without adding extra fat. Try ½ cup oranges, pears or strawberries chopped for sweetness. Radishes, scallions, chives or jalapenos will give you a tangy or spicy taste. For a zesty flavor, add herbs such as cilantro, basil, oregano or tarragon.

6. Top it off with a crunch…nuts and seeds are great choices because they will fill you up and many are top sources of antioxidants and vitamins. Try 1 to 2 teaspoons nuts such as pecans, walnuts, peanuts, macadamia nuts, almonds or pine nuts, seeds like pumpkin, sunflower sesame or poppy. Or make your own whole grain croutons by toasting a whole wheat baguette or pita.

Be careful when adding salad dressing; measure it out before you start adding. Add flavor with other toppings and go light on the fatty dressing. Here is one recipe with nutrition info…although being vegetarian I would leave out the chicken, maybe add some quinoa. But either way, yum!

Berry Goat-Cheese Salad

Prep Time: 15 minutes
Cooking Time: 10 minutes

1 Tbsp pecans
3 cups baby spinach
½ cup halved strawberries
½ cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles

Dressing:
¼ cup sliced strawberries
1 Tbsp fresh orange juice
1 ½ tsp red wine vinegar
½ tsp orange zest
½ tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt

Combine all dressing ingredients in a blender or food processor, or whisk together until smooth. Toast pecans in a 400 degree oven for 2 minutes. Remove and set aside. In a large bowl, combine spinach, berries, tomato and radishes. Drizzle with dressing and toss gently. Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

2 servings
Per serving: 222 calories, 6 grams fat (1 gram saturated fat), 21 grams carbs, 567 mg sodium, 5 grams fiber, 23 grams protein

Karen Ansel, R.D. "Build a Better Salad." Women's Health July/August 2011. Pages 130-134.

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.

Bob's Red Mill

Today, Joy and I picked up my mom from work and went to lunch at Bob's Red Mill Whole Grain Store. They have a small store which sells grains, breads, baked goods, dried fruit, and a variety of organic and all-natural items from local companies. They also have a restaurant where they use these products. They have a great selection of vegetarian, vegan and gluten-free meals. Joy ate whole grain pancakes that were served with real maple syrup and a fruit cup (they serve breakfast until 3 pm). I had a really good garden burger sandwich, and my mom had a grilled tomato and cheese sandwich with a cup of broccoli cheddar soup. We were all very satisfied. Everything was made with whole grains and was all natural. No artificial ingredients or additives. And reasonably priced! So if you're in the Milwaukie, Oregon area, I highly recommend checking it out for a casual meal or to pick up a couple grocery items. And if not, their products are sold at most major grocery stores all over the country. And if you're out of the country, you can order their products online. I've had to order stuff that my local store didn't carry, too. They have over 400 products, including a whole line of gluten free items. We bought a package of the Vegi Soup Mix, which has green split peas, yellow split peas, barley, lentils and vegetable pasta. I will post a recipe later if it turns out well!

Now, not only was it a great experience at the restaurant and store, but we actually met Bob! Bob, the founder and owner of Bob's Red Mill! Now that might not seem too exciting to the average American, but to a health fanatic like me, he's famous. He was eating lunch two tables away, and when he got up, he stopped and talked to Joy and gave her a token for a free cookie. We talked for a few minutes and he told us we should do a mill tour one day. He was very friendly and personable. He has actually turned the company over to be employee owned. He teaches cooking classes, too, along with other chefs. Good guy. So that was kind of exciting!

You can look up information on the company, products, classes, recipes and menus online.
http://www.bobsredmill.com/
Bob's Red Mill Whole Grain Store, 5000 SE International Way, Milwaukie , OR 97222

Garden Burger Sandwich:
2 slices whole grain bread, toasted
1 garden burger patty
guacamole or avocado
sauteed mushrooms
1 slice Swiss cheese
lettuce
tomato

Oatmeal Chocolate Chip Crisps

I’m usually a chewy, doughy kind of cookie eater, but lately I am loving crispy, light cookies. These are perfect for curbing my craving. Now I know this is a health and nutrition blog so here’s my rationale: If you are going to indulge in a sweet craving, it is so much better to make your own home-made treats using whole, organic foods than to buy something highly processed and full of artificial stuff. And I know I don’t have time to be baking treats all the time, so we’re not eating them constantly. And sometimes it’s better for your overall health (maybe the mental part more than the physical) to give in to those cravings. And I don’t feel guilty because I went to the gym today and plan to tomorrow too! I’m sure you can all come up with your own excuses to make these cookies once in a while! If not, borrow some of mine. So now I’m going to sit down with my tea and cookie and watch an episode or two of The Office.

Besides being delicious, I do like that these cookies don’t call for flour-you put part of the oatmeal called for into a food processor until it’s about the consistency of whole wheat flour. But, if you are on a strict gluten free diet, be careful because even though oats that are grown completely isolated from wheat should be free of gluten, most oats are grown in close proximity to and processed on shared equipment with wheat. I think that Bob’s Red Mill produces a gluten free oatmeal if that is something you’re looking for.

Ingredients:
3 cups rolled oats (not quick cooking)
1 cup (2 sticks) unsalted butter – I use Smart Balance sticks – slightly softened
1 ½ cups organic light brown sugar
2 large organic eggs
2 teaspoons pure vanilla extract
½ teaspoon baking soda
½ teaspoon sea salt
10 oz. chocolate chips

Directions:
Heat the oven to 350 degrees Fahrenheit. Line a sheet pan with parchment paper. Put 2 cups of the oatmeal in a food processor and process it until finely ground and floury.

Cream the butter until soft and smooth. Mix in the brown sugar. Add the eggs and vanilla and mix until well blended. In another bowl, stir together the ground and whole oatmeal, baking soda and salt. Add the dry ingredients to the batter and mix until blended. Add the chocolate chips and mix just until blended.

Drop teaspoonfuls of the dough onto the pan. I made smaller cookies, so I don’t over-indulge; I know I can’t eat just one! Leave 2-3 inches between them, as they will spread. Bake for 13-15 minutes, until lightly browned. Let cool on the pan, then store in an airtight container. Makes 4-5 dozen.

Source: I got this recipe off the back of my Wholesome Sweeteners Organic Light Brown Sugar package. It is from Executive Pastry Chef Gale Gand, author, host of Food Network’s Sweet Dreams and co-owner of Tru in Chicago.

Sustainable Living

I've compiled a list of things you can do to make your lifestyle a little more sustainable. These will not only benefit the earth, but your pocketbook as well. They might seem simple and the savings might not pay the mortgage, but taking little steps will make a difference over time. One key to sustainable living is to simplify. The more we simplify, the less money we are spending on unnecessary items. And it's good for the Earth, so nobody loses!

Farmer's Markets: I know I've said this before, but finding a farmer's market and using it on a regular basis can make a big difference. Not only will the food taste better, but you will be supporting the local economy. And why send our hard earned money elsewhere when it can stay local? My advice on shopping at a farmer's market - make a list of things you need before you go. It is easy to get carried away! You can keep it simple, maybe just eggs and a few varieties of fruits and vegetables. But be open to trying one or two new things that you find...just don't overload on things you've never tried (or heard of) before.

Bottled Water: Buy a couple reusable water bottles (or better yet, dig out the ones you already have and never use) and stop buying plastic bottled water. It is amazing the waste from these. And bottled water isn't any cleaner or purer than your own filtered tap water. So invest in a Brita and start saving money and reducing your waste.

Eliminate Wasting Food: One of my biggest annoyances is when I have to throw food away. Not only because it's wasteful, but mostly because I paid for that food. Plan to eat leftovers a couple nights a week, or take them in your lunch. When you clear the table after dinner, portion out lunch for the next day so you don't have to do it later. It also makes it easier to eat a healthy lunch, you won't be tempted to grab fast food if you have a leftover home-made meal waiting for you. Simply planning out what you will eat for the week and making a shopping list once a week will save on wasted food and wasted time. The more prepared you are the better you will eat.

Use Cloth Napkins and Rags: Cutting down on paper products might save you a lot of money. I've heard of families going through a roll of paper towels in a day. That will add up. As my dish towels and washrags get old and stained, I turn them into cleaning rags. The cost of washing these is much lower than the cost of paper towels. Investing in and using cloth napkins will lower your waste too. Plus they look nice and feel nice!

Water Conservation: This one might bring you back to first grade when you learned to turn off the water when you brush your teeth and to take shorter showers. But it's a good reminder. Fill a bowl or pot you're washing with a little soap and water and use that to rinse all your dishes. You can do this while you're cooking dinner and drop everything into the pot to soak until after you eat and are ready to wash dishes. Plus it makes clean-up much faster.

Cleaners: You can buy expensive cleaners or you can make your own "green" cleaners at home. White distilled vinegar, mixed with some lemon, will kill most mold and bacteria in your kitchen. (More cleaning "recipes" at http://www.vinegartips.com/) Try replacing one cleaning product with one you make and then go from there. Search the web, experiment and then share with me the ones you like the best!

Recycle: This is a fairly obvious one, but it doesn't take any extra time to put your paper in a recycling bin than in the trash, yet so many people don't do it. Under our sink we have our trash can and a recycle can right next to it. They are the same size, but one is black and one is white. It's so easy to recycle, there is no excuse not to. Look up what is accepted in your weekly pick-up and if there is something you use a lot of that isn't accepted, put it aside in the garage for a few weeks and take it to the local recycling center. When our boxes start piling up in the garage Matt will break them all down and take them to our local landfill, where they have a recycling center. So once every few months we have to make more of an effort than just choosing which bin to throw something in.

Reusable storage: Use your Tupperware or storage containers instead of Ziploc bags. I like the glass storage because you can stick leftovers right back in the oven or microwave to heat up and not have an extra dish to wash. You can also reuse butter tubs or glass jars from pasta sauces and applesauce. Having a variety of sizes and shapes will help, too. If you google "reusable sandwich bags" (or look on etsy.com) you can also find tons of people who make snack bags that you can use in place of plastic bags. They are good for toting around snacks for your little ones, and I know I never leave the house without a snack for Joy.

And if you're looking for a good cookbook, try Sustainably Delicious by Michael Nischan. He has more tips, plus some great recipes. OK, I'm going to get one more tip in here...get a library card! Don't spend so much money on books you'll read once or cookbooks you use once in a while. I check out so many cookbooks from the library, then either photocopy or write down the few recipes I like.

OK, so my challenge to you is to make one change this week. I do most of these things pretty well, not perfectly, but some effort is there. But my change for the week is going to be to switch out one of my cleaners for one a make myself. Hold yourself accountable. Let me know what your change is going to be. Most of these things are pretty simple, I'm not asking you to buy a new hybrid car. Change the things you can.