Thinking about having a baby? Expecting a baby? Just had a baby? Eating healthy in all of those stages is critically important. Whatever stage you fall into, you have come to the right place. Today I’m giving you some easy to follow tips that you can implement at any stage of your pregnancy.
14 Eating Healthy Tips During Pregnancy
1. Eat for Two?
Nope, don’t fall into that trap. Yes of course you need to bump up your food intake a little but you definitely don’t need to be eating two of every meal.
2. Stay Hydrated
Water is the best choice during pregnancy. Did you know that water accounts for 75% of your baby’s water weight at birth? Lack of water can lead to dehydration, dehydration equals stress and when mom’s body is in stress so is baby. So stay hydrated. Aim for 1/2 of your body weight in ounces of water minimum, if you can drink more, go for it. For example a mother who weighs 150lbs would need to drink 75oz of water. Another good bonus is that staying hydrated also helps alleviate morning sickness.
3. Nitrates & Listeria
Packaged lunch meats are high in a preservative called sodium nitrate. Some specialists are of the opinion that sodium nitrates can lead to difficult complications during pregnancy. This is because the body turns nitrates into potential carcinogens. Another issue with cold cuts is that they may contain lots of the Listeria bacteria. Listeria can grow in refrigerated temperatures. This bacterium causes an ailment called Listeriosis which can cause problems during pregnancy such as miscarriage, premature delivery, infections or even death of the new born baby.
4. Good Fats
Don’t be scared of eating good fats. Fats are absolutely necessary for absorption of vitamins A, D, E, and K which are vital for baby’s brain and organ development. Coconut oil, butter, eggs, olive oil, quality red meats, and nuts are good choices for eating healthy fats.
5. Bad Fats
The human body does not have the capability to digest refined oils and trans-fats. Consuming trans-fats can alter the composition of your breast milk and lowers the overall fat content.
Stay away from oils like: margarine, shortening, vegetable oils including canola oil, all hydrogenated/partially hydrogenated oils, and soybean oil.
6. Say Goodbye to Processed Foods
Unfortunately we are already passing toxins to our baby through the air we breathe and even chemicals we put on our skin (lotions, creams, shampoo etc.) the last thing we need to do is overload our system with unnecessary chemicals from the food we eat, which also offer little to no nutrition.
7. Fiber is your Friend
Eating healthy with a high fiber-diet includes eating properly prepared whole grains, fruits, and vegetables. Fiber is important to keep the intestines moving to ensure good bowel function and elimination. This also helps to avoid constipation, a common problem during pregnancy.
8. No Sugar
Avoid or greatly limit sugar intake in your diet and stick to natural sugars like maple syrup or raw honey in little quantity. Bacteria, viruses, parasites all thrive off sugar. Avoid aspartame1, sucralose2 and other artificial sugars, which are all chemical based.
9. Grab and Go
Always have healthy food snacks that are ready to go. When you get home from shopping, wash your produce right away and chop it up, store it in the fridge for easy access when you need a quick grab and go snack! I liked to chop up carrots, celery, and my sweet husband would always cut me up a whole watermelon and keep it in the fridge when I wanted something for my “sweet tooth”.
10. Big Fish
Accumulate mercury in their bodies, which is transferred to you and your baby. Mercury causes damage to a baby’s nervous system. Stay away from swordfish, marlin, and shark. Limit tuna consumption too. When choosing fish at the market always look for wild caught fish.
Eat as much organic or locally as you can. If you can’t buy all of your produce organic, use the Environmental Working Group (EWG) ‘Dirty Dozen/Clean Fifteen‘ as a reference for which fruits and veggies you definitely should buy organic.
12. No Booze for You
Alcohol is not a bright idea while pregnant. It is linked to various health issues you want to avoid such as premature delivery, low birth weight, birth defects, and mental retardation. A little sip here and there is probably fine, but again, why take a risk?
13. Shop the Perimeter
The best tip when you go shopping is to shop the perimeter of the store, this is usually where all the good stuff is; your meats, poultry, seafood, produce, dairy. It’s when you get into the middle of the store and get lost in all those aisles with packaged and processed foods. This is where you really need to pay attention to the labels, read the ingredients. Look for items that have less than 5 ingredients (more is NOT better). Ingredients to avoid are:
- High fructose corn syrup
- Dyes, food colorings (red #40, yellow #5, red # 3 etc.)
- Hydrogenated / partially hydrogenated oils (trans fats)
- Artificial sweeteners (sucralose, aspartame, saccharin)
- MSG (monosodium glutamate)
- BHA & BHT
- Sodium nitrate and sodium nitrite (cured meats)
- Potassium bromate (found in commercial breads)
14. Double the Protein
When we are pregnant we need nearly twice as much protein. The average intake of protein is around 45grams; 75-80 grams is needed daily during pregnancy. 3oz of chicken breast is around 20-30grams of protein, so don’t worry it’s not that hard to get your protein in. Here are some other great sources of protein.
- Grass feed beef, lamb, bison
- Pastured chicken/turkey
- Pastured eggs
- Nuts, seeds, and legumes
- Organic Dairy (milk, full fat yogurt, cheese)
If these tips seem overwhelming. Don’t worry you don’t have to add them all at once, but if you do, right on! Start by adding one or two tips, then build on that. Just by reading this you made a good first step to creating a healthy lifestyle for you and your baby!
1 – http://articles.mercola.com/sites/articles/archive/2014/04/16/aspartame-diet-soda.aspx
2 – http://articles.mercola.com/sites/articles/archive/2013/12/18/sucralose-side-effects.aspx
October is my favorite month out of the year, but I can’t lie, these past few years when Halloween rolls around, I get a little anxious about all the candy, and I have a hard time deciding what to hand out to trick-or-treaters, or what kind of organic snacks to bring to Halloween parties. I don’t want to be known as that friend or neighbor that hands out the “weird” stuff to trick-or-treaters like dried fruit or apples. But I also cringe at the thought of knowingly giving kids candy that’s loaded with GMO’s, sugar and artificial ingredients. In the past I would usually cave and end up buying the fun-size bags of popular candy brands – but not these last few years! Thanks to these organic and natural brands, Halloween just got a little healthier. Trick or treat!
7 Organic Snacks for Halloween Parties
Throwing a party this Halloween? No problem. Head over to Pinterest to visit our Healthy Halloween board to get some great ideas from organic snacks recipes to decorations and much more! Below I’ve posted a few healthier, organic snacks that both kids and adults will love and you can feel better about serving. And for trick or treat candy that you can feel good about, click HERE.
Makes these great organic granola junior bars for kids, which come in some pretty fun flavors like Chocolate Banana, Cranberry Apricot, Mango Strawberry, and Chocolate Cherry. For us adults they have big kid bars with yummy flavors such as, Date Pecan Coconut, Fig Cranberry Hazelnut, and Cherry Chocolate Almond.
Who doesn’t love a yummy marshmallow treat?! Now you can even feel better that these are organic and also this is a wonderful treat for people who are gluten free.
Can’t have a party without popcorn. Choose from microwavable, pre-popped or pop your own varieties. If you pop your own, try coconut oil for a little extra flavor.
They have the choice of organic Z-Bars which are baked whole energy grain bars, which are low-fat, made with whole oats and contains 12 essential vitamins and minerals kids need every day. You can also try the organic Twisted Fruit, it is real fruit twisted into a fun rope shape that’s easy to slip into a backpack, lunchbox or take anywhere kids are on the move.
These are by far my favorite potato chip. They are kettle fried with coconut oil. Can’t get any better than that. These will for sure be a hit at any party!
Made with organic fruit juice and sweeteners and free of corn syrup and GMOs, these organic gummy candies are bursting with flavor.
GMO and aspartame-free. It’s vegetarian-approved. It’s naturally colored, flavored, and sweetened and tastes super fresh! Great parting treat to give to guests when they leave a party. They’re also great for giving out to trick or treaters if you get the blister packs and cut individual pieces of gum to give out.
What’s your favorite organic snacks for Halloween? What do you pass out to trick-or-treaters?
Have you ever gone to the store and became overwhelmed with all the different types of organic sugar and sweeteners now on the shelves? Seems like every day a new type of sugar comes out. Which one should I choose? Which ones are the best? Will this taste good in my baking? I know those are some questions that I have asked myself also. Today I’m going to take you through some of the more well-known sweeteners, as well as introduce you to some that you might not have heard of before. But before I do that, I have to stress that the most important thing for you to do when it comes to sugar, is to stay away from refined and processed sugars, which have been highly processed and offer no nutritional value to our health. That being said, don’t fret if you get a sweet tooth, I’m going to name a whole bunch of healthy alternatives.
Organic Sugar & Other Sweeteners:
Honey flavors can vary widely based on the type of flower and season. Cooking and baking with honey adds acidity and moisture to the baked product. Raw, unprocessed honey is a true Paleo sweetener that is twice as sweet as table sugar. It is also regarded as a sacred superfood, and a remedy for many health ailments.
Maple syrup is a popular breakfast sweetener, but it is also a well-known sugar substitute among those who strive to use less refined sugar. This is because maple syrup has many properties that are beneficial for the body, making it a sweetener with a healthy boost. Maple syrup has antioxidants that support the body’s immune system and heart health as well as several beneficial vitamins and minerals. Maple syrup is a great sugar substitute in any recipe. The conversion of maple syrup versus cane sugar in recipes can vary depending on the recipe, but typically one cup of white sugar can be replaced with 2/3 to ¾ cup of maple syrup.
Coconut sugar is produced from the sap of the coconut palm tree. Coconut Sugar has a caramel taste which will impart into the baked treat. The coconut sugar granules are fairly large, so a quick pulse in a food processor will help it absorb better during mixing stages. Coconut sugar generally replaces white sugar at a 1:1 ratio (1 cup of coconut sugar = 1 cup of white sugar).
Stevia is a naturally sweet herb that can be processed into a powder or a tincture to use as an all-natural, zero calories, no carb sweetener. It is best used to flavor, tea, sparkling water, coffee, smoothies, and yogurts.
Molasses has a rich, full-bodied robust flavor and adds natural color and opulent caramel molasses tones to recipes. It is especially good in gingerbread, molasses cookies, bran muffins, quick breads, chili, BBQ sauces, and in marinades. It is a good source of vitamins, minerals and trace elements naturally present in the sugar cane plant, and is a good source of iron, vitamin B6, potassium, calcium, and magnesium.
Made from a tuber from South America, this syrup is a great replacement to those who are severely sensitive to molasses. It is dark, thick, cinnamon-like in scent, and only half the sweetness of molasses. It is also quite costly. Reduce wet ingredients by 2 tbsp if you use it. As a molasses substitute, it’s terrific. As an everyday sweetener, it’s a bit on the costly side. If you wish to use it more often, try combining it with another one of the sweeteners here to get more mileage out of it. ¾ cup yacon = 1 cup sugar.
Date sugar is made from dried and ground dates. It exhibits a sweet almost molasses flavor that can be used in place of brown sugar. Date sugar can also replace white sugar nearly at a 1:1 ratio, however others prefer using 2/3 cup of date sugar to 1 cup of white sugar.
Made from dehydrated fresh cane juice. The process leaves more nutritional components in the product and it contains calcium, potassium, and a small amount of iron. It has a taste similar to sugar and molasses. It comes in both syrup and granulated form and can be used in recipes calling for sugar of all kinds.
Is a sugar alcohol with a sweetness similar to sugar, it contains 2.4 calories per gram, or about two-thirds of the caloric value of sugar. Xylitol appears to have some benefits for dental health, reducing the risk of cavities and dental decay. It may also improve bone density, helping to prevent osteoporosis. Xylitol doesn’t raise blood sugar or insulin levels making it a good choice for diabetics. However, as with other sugar alcohols, it can cause digestive side effects at high doses. If you have a dog in your home, then you might want to keep xylitol out of the house because it is highly toxic to dogs.
I hope this helps narrow down your search at the grocery store when buying organic sugars and sweeteners. What have you found to be your favorite?
Don’t know where to buy these organic sugars and sweeteners? No worries, visit our Sweeteners and Syrups page.
There is no better way to kick off the fall season then by talking about one of fall’s most loved spices… organic cinnamon! Mmm I can smell those pumpkin pies baking already! Cinnamon is one of those spices that most of us have in our kitchen cupboards, but many of us may not be aware of the many health benefits it there are in organic cinnamon.
Why organic? Well because it ensures you it has not been irradiated, which means being exposed to ionized radiation for a period of time (which may lead to decreased amounts of vitamin C and carotenoids). Irradiated foods contain more free radicals (free radicals make our bodies more prone to chronic diseases, like cancer, heart disease, and diabetes). And, irradiation plants emit ozone into the environment. Pretty good reasons to buy organic cinnamon I’d say!
Some Benefits of Organic Cinnamon:
- May help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body. Research shows that cinnamon slows the rate at which the stomach empties after meals, lowering blood sugar after eating.
- It’s a powerful anti-bacterial and anti-fungal. Has been shown to stop medication resistant yeast infections and also has been effective against three strains of Candida albicans fungus. Not only that, cinnamon is by far the best remedy for stomach bugs and food poisoning like E.Coli, which sickens more than 100,000 people each year.
- Cinnamon may actually prevent the spread and growth of cancer cells1. Cancer cells abnormally take up glucose, ignoring regular metabolic signals. Cinnamon may play a role in reestablishing the proper signals and keeping sugar levels under control so cancer cells cannot grow as quickly or spread as far.
- So much more than a spice, cinnamon is rich in manganese, iron, calcium, and fiber too. By adding it to any recipe, you are increasing your minerals and it is one of the top seven anti-oxidants in the world, which reduce the formation of “free radicals” that cause cancer and also increase aging.
- Cinnamon has been found to be an effective natural remedy for eliminate headache and migraine relief.
- In traditional Chinese medicine, cinnamon has been used for digestion upset like: gas, nausea and diarrhea and helps relieve symptoms of IBS. It is also believed to improve the body’s ability to digest fruit, milk and other dairy products.
- Just smelling cinnamon or chewing cinnamon gum is enough to boost brain activity, according to another study. In fact, test scores were higher, and memory, visual recognition, and motor speed were greatly enhanced in individuals who took a whiff of cinnamon, compared with individuals who smelled jasmine, peppermint, or no fragrance at all. If you put an oil diffuser in your car and add cinnamon oil, studies2 have shown to improve alertness behind the wheel.
Organic Cinnamon – Uses and Tips:
- Mix cinnamon oil with hydrogen peroxide and spray your cutting board and kitchen sink to clean, especially after you have cut meats. Spray it in your refrigerator. It’s safe and natural.
- Cinnamon is a well known warming agent making it great for massage. Combined with a carrier oil it is highly effective in relaxing and relieving muscle pain. Some put a few drops in their bath to relax and to sooth tired and aching muscles.
- Half a teaspoon in a cup of tea with lemon juice and honey when colds or flu strike.
- In tincture recipes to increase absorption of the herbs and for flavor.
- A dash or two of cinnamon added to soups such as lentil or black bean may add an exotic flavor, plus provide the warming goodness may bring relief to those feeling under the weather.
- Cinnamon oil in a diffuser.
- Add one to two teaspoons of ground cinnamon to your coffee before brewing. It gives the coffee a nice cinnamon flavor and is an easy way to incorporate cinnamon into your diet.
- Sprinkle or add into your favorite baked goods like, muffins, spice cakes and pies.
- Add to your oatmeal or pancakes for breakfast.
- Use in homemade elderberry syrup to protect against the flu.
What are your favorite ways to use organic cinnamon?
As its getting colder out, our activities tend to move indoors, and when we get together with friends, healthy snacks aren’t always the first thing we think of. Today I’m going to give you some tips and ideas to make your get-togethers a bit healthier!
3 Tips for Making Healthy Snacks for Entertaining at Home
Tip 1: When it comes to grilling beef, poultry, pork etc., always try to use grass-fed beef or organic pastured, free range chicken and pork that is nitrate free, for the best possible quality.
Tip 2: When making your dishes, always strive to use as much organic ingredients as possible, this will lessen your exposure to chemicals, pesticides, and additives, and will ensure you get the most nutritional benefits from your food.
Tip 3: LIMIT or DO NOT USE overly processed foods (if you just can’t give up the chips and dip, make sure they’re organic… but try and limit your intake of chips and be sure to read your labels! The fewer ingredients the better when it comes to packaged foods).
With those three very important tips, you can make any meal or snack a healthier one.
25 Healthy snacks and treats for entertaining at home:
- Chorizo stuffed Jalapenos wrapped in bacon (my husband’s favorite snack food). All you need is 1lb of nitrate free chorizo and bacon. Cook chorizo all the way through in a skillet, slice jalapenos in half and seed them, stuff each half with chorizo and wrap in bacon. Bake at 400 degrees for 20-30minutes (until bacon is cooked through). You can also grill these too! Note: This normally calls for cream cheese, feel free to add 8oz after the chorizo has been cooked and cooled slightly.
- Tortilla chips and salsa
- Chicken wings – try these healthier versions here.
- Veggie platter with ranch dip.
- Fruit platter (or make it fun with fruit skewers)
- Potato chips! Jackson’s Honest is my favorite potato chip to indulge on!
- Organic roasted pistachio nuts
- Trail mix
- Organic popcorn popped in coconut oil, sprinkle it with some nutritional yeast for some added B vitamins.
- Kale Chips
- Guacamole dip: this recipe looks fantastic!
- Almond Joy Chocolate Chunk Cookies
- Deviled Eggs: Recipe here.
- Nachos (if you follow the 3 tips above you will be good, just load them with as much veggies as possible)
- Beef Jerky
- Pretzels or this recipe for a grain free option
- Rice Cakes (be good topped with smoked salmon )
- Chili with toppings (cheese, chopped onion, sour cream, salsa)
- Crispy Chicken Dippers
- Pizza – again with following the 3 tips! Or try this “pizza” recipe for something out of the box. My family loves it!
- Sweet Potato Chips
- Bacon Chicken Bites
- Organic Granola
- Prosciutto Wrapped Melon
- Bacon Wrapped Dates
What are your favorite healthy snacks? Share in the comments below!
I hope these tips and snack ideas help you to make your next game day a little healthier! What are your favorite healthy football snacks?
P.S. Go Hawks!
With school back in full swing, for many of us that means our days just got busier. With kids in sports, after school activities, lots of running around and homework, I don’t know about you, but the last thing I want to worry about is what to cook for dinner. Today I’m going to list a bunch of easy recipes for organic dinners for you, that are going to be fairly quick to prepare, but also healthy for your family. I cook 100% gluten free in my home, so many of these recipe might be on the more “paleo-ish” side of things, but please feel free to switch up these recipes to fit how your family eats! Just make sure you buy organic ingredients!
Quick & Easy Chili
I personally make this at least once a week, it’s so quick and easy and my family loves it. It’s also a great recipe to switch up the ingredients in from time to time.
- 2lbs ground beef (grass fed is best)
- 1 28oz can crushed or diced tomatoes
- 1 14oz can tomato sauce
- 1 7oz can tomato paste
- 1 or 2 onions diced finely (I actually pre blend (puree) a bunch of onions with garlic and freeze them in ice cube trays to throw into dishes (saves on watering eyes). I used 6 cubes for this chili.
- 1 Large bell pepper diced (any color will do, I like to use green)
- 2 cloves of garlic chopped finely (I already pureed mine with my onions)
- 1 Jalapeño (seeded and chopped) this is optional, just added some extra heat.
- 2 Tablespoons of chili powder
- 1 Tablespoon each of: cumin, paprika, oregano, coriander
- ¼ Teaspoon of cinnamon (optional)
- Salt and pepper to taste
Brown your beef in a pot. When it’s almost all the way browned I like to throw in my diced peppers, and onion (or cubes) and sauté them until slightly tender.
Add your spices, stir well.
Then add all your canned tomatoes to the meat mixture and stir until well combined.
Simmer for as long as you wish. It will be warm in about 10 minutes, but if you have time you can let it simmer all day if you want! Serves 6-8 depending on bowl size.
To serve you have many options: Serve on top of a bed of zoodles (zucchini noodles) or spaghetti squash, or for the non-paleo you can serve over rice, regular spaghetti noodles or even on top of a baked potato. Top your chili with fresh diced onion, sour cream, cheese!
Crock Pot Chicken
This is another dish I make once a week. Because I get two meals for the price of one. It’s so basic, simple and you can go as fancy as you like.
- 1 organic whole chicken (my crock-pot holds a 5-6lb bird)
- 2 onions, sliced
- Crock pot
- Spices if desired.
Properly prepare and handle your chicken. Lay slices of onion on the bottom of your crockpot and lay breast side down right on top of the onions. For extra flavor you can run your chicken with desired spices.
Add a small amount of water or broth to the pot. I think I do 1-2 cups.
Cover and cook on low for 4-8 hours. When the meat is falling off the bones is how I like it. To be sure just test your chicken with a thermometer (165 degrees).
Serve with sides of steamed vegetables. Severs 6-8 depending on bird size.
Tip: You will have a lot of liquid in your pot when the chicken is done. You can make gravy out of it if you wish. What I like to do is keep the liquid in the pot with the onions. I get all the meat off my chicken and throw the rest of the chicken (bones/skin) back into the crockpot. I add more onions, roughly chopped carrots and celery and fill the crock-pot up with water. Cover and that cook on low for anywhere from 12 hours or until the next day. Then from there you can strain and make chicken soup for your next dinner, or you can save the broth in freezer safe containers and use for later use!
- 1/4 cup water
- 1 pound beef tips or any cut of steak (grass fed preferably)
- 1 cup sliced mushrooms
- 1 Onion sliced (optional)
- 1 cup water
- 1/4 cup beef broth
- 2 Organic Mushroom Sauce Mix
- 1 cup organic sour cream
- 8 ounces egg noodles
In a large skillet, heat 1/4 cup water on high and brown beef on each side. Add sliced mushrooms and onions (optional) sauté with beef for 3 to 5 minutes. Turn heat to low. Add the 1 cup water, broth and the Mushroom Sauce Mix and stir.
Stir in sour cream.
Leave meat/sauce dish simmering on low heat and prepare egg noodles according to the directions on the package. Serve mixture over prepared noodles when ready. Severs 4-6.
* Instead of egg noodles, try kelp noodles, spaghetti squash, zucchini noodles or even gluten free pastas.
Here are links to more Easy Organic Dinners:
- Paleo Tacos
- Sweetpea Broccoli and Organic Cheddar Frittata
- Organic Pesto Chicken Pizza
- Butternut Squash Soup
When you’re trying to feed your family organic dinners, what are you easy go-to meals on busy week days? Please share your favorites!
I get many questions about the importance of organic foods. People ask if it is really that big of a deal, and some sadly don’t even know what organic means! And so, here’s a quick reminder of what organic means:
Organic (or-gan-ic): Food produced without the use of artificial or chemically formulated substances.
That’s it. Plain and simple. Eat organic and consume less toxic chemicals! A few years ago, I made organic brownies to bring to a social function and a gentleman asked me what my treat was, I told him they were dark chocolate organic brownies…and he immediately said that he doesn’t eat “that stuff”. I said, “What do you mean? Organic just means that no chemicals were used.” This man had no clue what organic meant. It’s so sad, and I know there are many others out there like him.
Seven benefits of eating and feeding your family organic foods:
1. Less toxic load.
We get enough toxic load from the air we breathe (think car exhaust, secondhand smoke, chlorine in our water, etc.). The last thing we need to do is eat our chemicals. Choosing organic can lessen your toxic load by two-thirds; that’s pretty significant to me, and a much better for your family. A note for babies: The advantages of organic foods might be highest for babies because of the amount of food they eat relative to body size. The average baby is born with around 200 toxins and carcinogens in their body. By the time kids reach their 2nd year, most have passed the lethal limit for the toxins. By feeding your child organic food, they will have about one-sixth the amount of carcinogens in their blood. Thus you will decrease the chances of illnesses significantly. Therefore, especially for infants and children an organic food diet is incredibly important.
2. You know where it comes from.
Food is considered organic if it comes from a farming system that avoids man made fertilizers, pesticides, chemicals, antibiotics and growth regulators. Instead, most organic farmers rely on basic crop rotation, using animal and plant manures, and hand weeding to grow their products. That benefits us because the foods contain no hydrogenated fats, artificial colors or flavors, sweeteners, or preservatives.
3. Avoid GMO’s.
More recently, an increase in production of GMO’s (genetically modified organisms) and the lack of labeling of these foods is causing many of us to choose organic. The impact of GMO foods and our health is still being studied, but the results so far do not look good. Rat studies show depressed immune systems, reproductive dysfunction, cancer, allergies, toxicity and more. In one 2005 study, conducted at the Russian Academy of Sciences, a 55% death rate of rat pups born to rats fed a GMO soy diet was discovered, compared to a 9% death rate of rat pups born to rats fed a non-GMO soy diet. Nearly 70% of all processed foods contain GMO ingredients, so choosing organic is the only guarantee that our food is free of GMO’s.
4. Tastes Better.
Yes! Have you ever ate an organic strawberry vs. a conventionally grown strawberry, or even an organic pastured egg vs. a conventional egg? The taste is so different. You will find that organic fruits usually always tastes sweeter and vegetables will taste bolder in flavor. It’s hard to go back to conventional once you have tasted organic. I think this is also true for how organic food looks. Organic foods just look more vibrant and healthy in size, shape and color!
5. Nutritional punch.
Antioxidants are important nutrients found in fresh fruits and vegetables and have been shown to impart multiple health benefits, including the prevention of many cancers and helps to slow our aging process. Some studies show that organic foods may have more antioxidants compared to commercial varieties. A 2012 study in the Journal of the Science of Food and Agriculture discovered higher antioxidants, including vitamin C, in organic broccoli compared to conventional.
6. Organic meats or meats produced by local farmers are healthier.
As for organic meats and poultry, to be considered organic, animals cannot be fed animal byproducts (which reduces the risk of mad cow disease) and antibiotics additives that means that organic diary and meat products do not contain these residues. Repeated exposure to low doses of antibiotic residues can disrupt the normal flora of the human gut, reducing the number of healthful bacteria and leaving humans more vulnerable to harmful bacteria and illness, because remember 70-80% of our immunity is in our gut. Also organic fed animals are given more space to move around and access to the outdoors, which help to keep the animals healthy.
7. Help Detox.
Eating organic foods for just five days can rid the body of virtually all pesticide residues. Think you can’t afford it? Look for in-season deals at local farmers’ markets, buy in bulk, buy organic food online and preserve the excess to enjoy during the winter months.
I think the best benefit to eating organic foods is the guilt-free pleasure associated with the whole experience. Isn’t it reassuring to know that, by eating organic, you’re not only helping the environment but you’re feeding your family good, pure food that’s fresh and preservative free?! I think so!
Here’s the bottom line: If you’re trying to reduce pesticides and chemicals in your family’s diet, the best thing is either to buy food labeled “organic,” or ask the grower directly if you are concerned about how they grow their food. Most farmers are more than happy to share with you.
What are some of the benefits your family has received from switching to an organic diet?
For most of us parents, the back to school countdown has officially begun. I know I’ve got my own countdown going on. Don’t get me wrong, I love summer time with my kids, but I can’t wait for the familiar daily routine we have when the kids are in school. I do know that with school also comes the after school snacks. If you’re a parent you’ve undoubtedly heard something like this a few… hundred times, “Mom, can I have a snack?” I hear this every single day right after they walk through the door, after they kick their shoes off and set their backpacks down. It’s like clockwork. Sometimes I actually have a snack ready for them, other times I’m scrambling around the pantry and refrigerator to figure out what I can make with the options I have. The one thing I do know: every snack I feed them is a healthy snack. So what kind of snacks are they? I will list a bunch of easy ideas for healthy snacks, then maybe you can get creative with your own!
20 Healthy Snacks Ideas:
- Almond Joy Chocolate Chunk Cookies
- Trail mix (1c soaked nuts, 1/2 c seeds, 1/2 c chopped dried fruit)
- Homemade Granola
- Homemade popcorn using organic popcorn seeds and coconut oil.
- Veggie sticks with dip (try making your own homemade ranch dip)
- Nitrate free meat or deli slices rolled up with cheese sticks
- Peaches and Cream with cinnamon: sliced or diced fresh peaches, drizzled with milk of choice and cinnamon
- Cherry Chocolate Truffles
- Organic Greek yogurt sprinkled with choice of toppings (chopped nuts, seeds, fresh or dried fruits)
- Frogs on a Log ( the classic celery with nut butters and raisins or dried cranberries on top)
- Hard boiled eggs with sea salt
- Homemade popsicles
- Leftovers (this is especially true if we made homemade pizza the previous night)
- Plantain chips with homemade salsa
- Toast (we are gluten free in my home so sometimes they like gluten free bread toasted , spread with coconut oil or ghee and topped with raw honey or homemade jam
- Lettuce boats (yep my daughter likes these for snack…butter lettuce or romaine hearts are good for the “boat”, lay some nitrate free meat in there with a little cheese or an avocado slice)
- Homemade Chocolate (and yes, it’s healthy)
- Homemade Fruit roll ups (recipe here)
- Cucumber slices with cream cheese
I hope these healthy snack ideas gave you a good back to school start! What are you kids favorite healthy snacks? Heck, what are yours?
Its summer time and I know most of us are hot. Hey, I’m in the Northwest and we have been having some pretty good summer weather this season. It’s been wonderful, but hot too, and when it’s hot we perspire more, which means we need to replace the liquid lost more frequently. So what do you do when you get bored of just drinking plain water to stay hydrated? Well there are many things out there, but just make sure you stay away from things like soda, energy drinks, caffeinated cold drinks etc. Those are all diuretics and will actually dehydrate you even more. I’m going to give you a few fun flavored water recipes that will not only keep you hydrated but are also fun to make, taste delicious and good for you too. The sky’s the limit when it comes to ingredients you can use!
Fruits and Herb Flavored Water Recipes and Combinations
- 1 quart Mason jar (you can use a 2 quart jar or container if wanting to make larger quantity, just double recipe)
- 1 cup of fresh fruit (always use organic fruit when possible)
- If using herbs add a sprig of fresh herbs
- Ice cubes and spring water
- sweetener to taste (optional): Stevia or raw honey are good options.
Directions for making Watermelon Basil flavored water:
Step 1: Get all your ingredients and supplies ready
Step 2: Add fresh herbs to jar and mash with a wooden spoon (I use the handle) this helps release the flavor
Step 3: Add fruit to jar, and again mash, mix the fruit to release the juice. The more you mash the more flavor it will have.
Step 4: Fill the Jar with ice cubes then add water to reach top of jar, add sweetener if using. Cover and refrigerate for 2 hours or overnight for a stronger flavor.
Step 5: When ready to serve, pour into serving glasses, you might want to strain out the drinks that may contain seeds. This will keep about 3 days in the refrigerator.
Flavor combinations for flavored water recipes are unlimited really. Here’s a list of some of my favorites, feel free to play with it and make up your own. This is a time to let your creativity flow! And remember you don’t have to use herbs, you can use just fruit if you wish.
- Watermelon Basil (like pictured above)
- Tropical: pineapple, mango, papaya. You can even pour in a little coconut water for that extra tropical boost and more importantly that will give you some beneficial electrolytes
- Citrus: lemon, lime, and orange- just need a few slices of each
- Berry Bliss: blueberries, raspberries and blackberries
- Cucumber Lemon is a classic flavor combo
- Strawberry Mint
- Orange and Lavender-I have not tried this combination yet due to a lavender sensitivity but, this was suggested to me by a few friends of mine. If you try this combo I would love to know how you like it. Make sure you strain this one! I might have to try this one with grated fresh ginger in place of the lavender.
Chocolate Mint Flavored Water Recipe
This recipe is so simple. This one is my kids favorite… really who doesn’t love chocolate!
- Mint leaves (as much or as little as you like, depending on your preference)
- Chocolate flavored Stevia (5-15 drops to taste or depending on size of jar or water bottle)
Fill any jar you wish with spring water and simply add mint leaves and chocolate stevia. Give it a good shake and enjoy.
I hope these recipes help encourage you to drink more water and to stay hydrated the rest of the summer!
What is your favorite way to drink or flavor your water?
I was in my kitchen the other day cleaning out and organizing my cupboards, and realized that I have so many kitchen tools that I have barely touched in the last five years. It’s really amazing how your kitchen changes when you begin a healthy lifestyle. I came across an angel food cake pan, cookie cutters, bread machine and many more kitchen gadgets I haven’t used in years. So what do I use most in my kitchen these days?
Here’s a list of seven of my most favorite kitchen tools, gadgets and items that are definitely essential to me and my healthy lifestyle.
- Vitamix (a Blendec will work too): The Vitamix has been a lifesaver for me. I’ve had mine going on four years now and I use it at least 2 times a day! I make everything with my Vitamix, from nut milks, smoothies, ice-cream, soup, even mayonnaise, and much more! I think it’s my favorite item in my whole house!
- Chef Knife: I use my chef’s knife for everything in my kitchen, well all the cutting and chopping, that is. It’s my universal knife. I love it. A chef’s knife is usually 8-10 inches long (I like the 8″) and has a slight triangular shape. Make sure it’s sharp and good quality.
- Nut Milk Bag: If you are like me and make your own nut milks then you probably have a nut milk bag. I really find it’s my favorite way to make milk, just blend up your nuts for a few minutes and pour it in the bag and strain. Super easy to use and quick to clean!
- Mason Jars: If you come to my house, you will see these jars ALL over the place. I use them for everything (e.g. canning, freezing broth, drinking glasses, making kombucha, fermenting veggies, storing homemade lotion, salves and balms, and I even use them to make my tinctures). In my home these are a very essential item.
- Bamboo cooking utensils: I ditched the plastic years ago, and replaced all the cooking utensils I could with bamboo. Bamboo is much more natural and eco friendly choice, and much more cost effective I might add. Oh, same goes for the cutting board, make sure it’s bamboo too.
- Measuring cups/spoons: I like to eyeball a lot of ingredients, but when you bake it, it gets kind of tricky, so it’s better to take the guess out and be precise.
- Salad Spinner: I eat salads daily and I love to wash my lettuce and herbs then throw them in the spinner to dry, it’s quick and easy.
I know I could add a few more to this list, but for my kitchen those are the top essential kitchen tools I use mostly on a daily basis! What are your favorite kitchen tools? Could you narrow your list down to just seven? Try it, it’s hard!