Crockpot Oatmeal

Mmmm....tried this recipe this morning, delicious....and that's sayin something because I'm not a huge fan of cooked oats.

The great thing about this too: You make it the night before, so breakfast is ready when you wake up!

CROCKPOT OATMEAL (made enough for me, husband, & two kids)

1 cup steel cut oats **


2 cups water


2 1/2 cups milk


1 tsp cinnamon


Combine and stir in crockpot. Cook on low for 8-9 hours.


Top with honey, pure maple syrup, nuts, raisins, or fruit. I added honey to mine this morning, it was so good!


** It is key to use steel cut oats. They are the least processed of all different kinds of oats. (rolled oats go through a steaming process) If you use regular oats, you will get a soupy mush cooked to oblivion. Also a little warning, steel cut oats are more pricey. I plan on using them just for this crockpot recipe. But, I really really liked them...so to me...it was worth it. I will, however, keep looking for a better, more affordable way to continue purchasing them.

A FACT I LOVE:

A Whole food is more than the sum of it's nutrient parts.

New Year, Better Me

I remember every year growing up my cute Dad would give me and my sisters a page out of his special Franklin Day Planner to write our New Years Goals. He would help us think about them and give us some examples of his goals, and we would then write our own. I am so thankful for that small simple lesson. Every year at this time, I start thinking about my New Year's goals. I now start panicking if by the 1st day of the New Year I do not have them written down. Because it is one thing to think about them, but it is another to have them written down, concrete on a sheet of paper to remind you all year long what you wanted to accomplish that year. It's amazing how easy it is to forget. Because life happens.
So this year....guess what is #1 on my list. ME! I am #1. Call me selfish, I don't care. I want to be better than I was last year. I want to feel better. I want to eat better and live better. I am focusing on myself this year. Yep, I'm putting myself before my husband and my children. And guess what? I already know what will happen.....they will benefit too!
I remember my first year of marriage, I came across a saying....."A happy wife, is a happy life!" Well, I used that to my advantage, and said to my husband.....in a sarcastic (yet serious too) sort of tone....Honey, if you buy me an Ipod...I will be so happy. And you know what they say....A happy wife is a happy life!! Well needless to say, I got the Ipod...with that saying engraved on the back....but then guess what...I wanted something else to make me happy, oh and a new Ipod came out the next year, and the next year after that....and that cycle will continue forever and ever. Now that I am more mature....ahem!....I realize that that saying...is true. But in order for the wife to happy, she has to make herself happy. No one can choose that attitude for her. I have to make myself happy. Money cannot accomplish that (long term), things cannot accomplish that (long term), nothing material and tangible really can. But being selfish can! If I want to be happy, I am in control of that. That is why this year, the focus is ME. I will eat better, excercise better, and focus on myself and the way I feel about myself, which will in turn benefit everyone around me!

Also, I would like to point out, my post title is not New Year, NEW me, it is New Year, BETTER me. I do not want to change me, because I love me. And no one can really be NEW. I am who I am, and I'm thankful for who I am...I just want to be better. I know I can never be the BEST, because I will never be perfect....but life is all about progression, and so really every year, no matter what I accomplish this year, the next year I want to be better, so that every year I focus on myself and have something to work towards, something to make me better.

I LOVE a new year! It brings with it a fresh start, hope of better things to come, a time to reflect on last year and decide what you would like to do different, a time to focus on your deep inner thoughts, and to set goals for yourself in all different areas, spiritual, physical, family, monetary, you name it. A time to realize your potential and to work towards being a better you!

Bring it on 2011~can't wait!

A healthy iPhone App

I was excited to see this new app released by Intermountain Healthcare....even though I don't have an iPhone...but wanted to share in case anyone is interested.
It's called LiVe...and it is intended for a childhood fitness program, although kids, teens, and adults could use the info.
The app is modeled on 8 healthy habits. I think we could all benefit from these. They are:

1. Always eat breakfast--and make it healthy.

2. Eat more fruits and vegetables.

3. Limit--or eliminate--sweetened drinks.

4. Limit screen time: TV, video games, Internet.

5. Increase physical activity.

6. Eat meals together as a family. (love this one, an oldy, but goody)

7. Be positive about food.

8. Don't criticize about weight.

The LiVe app:

1. Provides fun suggestions for following the 8 healthy habits.

2. Makes it easier to set goals and track progress. It also uses a roulette function to help generate ideas to increase your physical activity. Shake the phone, and a list of activities spins and lands on a suggested activity. (FUN)

3. Allows you to invite friends to be apart of LiVe!

You can downlad the LiVe app on this website: www.intermountainlive.org

Food Journal 12/14

This is what I ate on December 14th. Let me preface with some important information. Last week I was on vacation visiting family. There were parties and get-togethers with family and friends....so it was a very "dirty" week! I have been eating as if I'm weaning myself off of sugar/chocolate. Can't wait for after Christmas to go into major detox!!

Breakfast: Scrambled egg whites with salsa

Snack: Carrot sticks, 10 almonds, and 15 chocolate chips (there's the weaning part....)

Lunch: Grilled Chicken breast & pear

Snack:

Dinner: Whole Wheat Spaghetti with Meatballs and homemade Spaghetti Sauce

That is 3 proteins, 3 veggies, 1 grain, 1 fat, and SUGAR. I normally strive for 4, 3, 2, 2, 1 and no sugar Monday thru Friday. And I really did not eat enough. (Getting ready for a surprise trip to DISNEYLAND....keepin me busy!)

I'm reading some really great books, so I'm excited to share more info after this holiday schedule doesn't keep me AS busy!! And guess what, I have the answer to life's most COMPLICATED question.............what should we human beings eat? Here's the simple answer that I will explain in a much more detail down the road: Eat FOOD. (not food-like substanses). Not too much. And mostly plants. (From the book, In Defense of Food by Michael Pollan) Is it really that simple. YES & NO. It's that simple, but our modern current life makes it really hard!


Use code: CHERRY for a 20% discount at Dave's Direct. Did you know the chicken you buy from the grocery store sits in a chlorine bath.....SICK. Oh yeah, and before it's killed, you would cry how they treat the chickens. Thankfully, Dave's Direct rescued us (and the chickens...sort of) and is now offering products that are treated humanely (until death do us part), and there is no hormones, no antibiotics, no chlorine baths....just pure, all natural delicious chicken. **Code does not work for promotional items.

And the winner is.......

The Dave's Direct Giveaway Winner is:


True Random Number Generator

Min: 1
Max: 13
Result:
2




#2!!!!!!!!

JULIEANNE H. from Riverton, Utah

Email me your address so I can get your meat pack sent out!

And for everyone else who entered....I will be posting a code tomorrow that will get you a discount. They have holiday packs right now that are only $29.95-- perfect for testing it out.




Here's is a description of what is included in the $29.95 Gift pack:

•3 – 9 0z Piedmontese Top Sirloin steaks. These are 21-day, dry-aged steaks at the peak of their flavor, and with unbelievable tenderness.
•3 lbs of our all natural, skinless, boneless chicken breast from Bell & Evans – The Excellent Chicken! If you are used to the typical grocery store or big box frozen chicken, you will be astounded at how good this chicken is! Our chicken is humanely raised in a low stress environment, and carefully air chilled using a unique system than preserves the quality without exposing it to chlorine baths or cross contamination.
•3 lbs of our all natural, dry aged Steak Burger. Where else can you get dry-aged ground steak?

A GIVEAWAY!!!!

**Giveaway ends December 13th at 10 AM (MST). I will then post the winner shortly after.



Since it is the season of GIVING, and my blog has over a thousand hits why not celebrate with….

A GIVEAWAY!!!!

And not just any giveaway either…..a really really cool one!!

How about a meat package of all natural, premium, dry-aged beef and all-natural chicken??!! (a value of $199.95)

This giveaway is open to anyone who lives in the lower 48 states. (see entry details below.) The company offering this amazing product doesn’t just do business in Utah. You can order their products online no matter where you live.

Dave’s Direct is a company here in St. George, UT. They sell farm fresh produce and all natural, premium, dry-aged beef and all natural chicken direct from the farm to you. (YAY--no hormones!) They offer a few different kinds of beef including Peidmontese beef. Ever heard of it? It’s a breed of cattle originally found in Italy that carries an inactive Myostatin gene which allows the cattle to grow muscle on muscle, making it extremely lean and tender. It’s also extremely low in calories, fat, and cholesterol. If you aren’t worried about that now, I promise one day you will be. Look at these cholesterol comparisons, based on 100 grams.

• Piedmontese Beef: 36 mg
• Swordfish: 39 mg
• Bison: 62 mg
• Conventional Beef: 68.5 mg
• Skinless Chicken: 70 mg
• Skinless Turkey: 73 mg
• Pork: 74 mg
• Shrimp: 152 mg

Also the fat in grams per 100 grams in Piedmontese is 1.7 grams. Compare that to Conventional Beef which has 11.3 grams of fat per 100 grams. I personally have tried the Piedmontese, and it’s incredible!! The steak my husband cooked for me was incredibly tender. We even cooked it without any seasonings to really get a sense of its flavor, and it was so delicious.
I also have tried their chicken, and it was by far the best chicken I have ever cooked. It was clean, tasted amazing, and very moist.
I’ve also tried their Private Reserve Beef and loved that too.

I purchase my chicken, beef and even produce on occasion from Dave's Direct. (Their peaches during the summer were the best I've ever had) I love Dave's Direct. Everything is very high in quality, and I've been so impressed with their products. They have great customer service and guarantee you will be satisfied.
Oh....and the all natural thing……ya….I’m really in to that.

So, here’s WHAT the giveaway will INCLUDE:

Dave’s Choice-Piedmontese- Family Pack:

Fajita Meat-1/2 lb pack …………..…..Qty: 4
All Natural Chicken- 1 lb pack……….Qty: 2
One pound Burger pack………………Qty: 2
New York Strip. 10 oz………………...Qty: 4
Filet Mignon. 6 oz…………………….Qty: 4
Steak Burger Pattie 5.3 oz (4 count)….Qty: 1
Tenderloin Butterfly 6 oz……………..Qty: 4

The winner will get this package shipped to their home FREE. As long as you live in the lower 48 states!!!


Here’s how to ENTER this incredible GIVEAWAY: (all steps must be completed to be eligible to win)

1. “Like” Dave’s Direct on facebook.

2. Check out their website….http://www.davesdirect.com/ and sign up for their newsletter.
On their home page click "Read More" under "Get the Dave's Direct Newsletter".

3. While on davesdirect.com….check out their meat packages by clicking on the “Order Now” tab at the top and tell me what meat package or item from the “build your own meat pack” most interests you. Include a comment on this post with your first name, last name initial, your city and state, and one or more products that Dave’s Direct offers that interests you.

4. Become a follower on my blog by clicking “Follow” on the right hand side.

I will announce the winner on December 13th (my birthday) , by selecting a number on random.org. The winner will then need to email me to claim their prize! CANT WAIT!

**Only one entry per person.

Food Journal 11/30

This is what I ate on Tuesday November 30th.

Breakfast: 3 egg whites on whole wheat toast

Snack: protein shake (1 scoop protein, 1 frozen banana, 3/4 cup almond milk)

Lunch: small piece of leftover weekend pizza (w/ turkey & green peppers) and a big salad with balsamic vingerette

Snack: Orange

Dinner: Grilled chicken & steamed broccoli

Thats 4 proteins, 3 veggies, 2 fruits, 2 whole grains, and 2 fats.

I strive for 4, 3, 2, 2, 1.

Corruption

My mom saved an article for me that she found in the Deseret News. She knew I'd like it. I do.....but I also hate it. It reminds me again that I am a little tiny black ant in a HUGE sea of bigger ants with only a teeny tiny voice. (do they even have voices?) But also, ants are strong. They can lift 20 times their body weight. They can do impressive things.
Time to get educated people. There is a little bit of corruption going on in our government...in case you didn't know. And guess what it has to do with???? CHEESE. Cheese, billions of dollars, the USDA, a little corporation known as Dairy Management that the government created in 1995, a little conflict of interest going on....and a WHOLE LOT OF CORRUPTION.

The article in the deseret news did not publish the whole story....but oh...I found it all. Read it here. Please read it, or at least read the highlights I've listed at the bottom of this post. We need to be aware of what is going on. If we all could lift 20 times our weight, stuff like this would not be tolerated. Corporations like Dairy Management would not be tolerated. NEVER. We live in America people. Remember our constitution...We the people.....secure the blessings of liberty to ourselves and our posterity. I can guarantee you that when our forefathers gathered together more than 200 years ago-they in no way would have ever dreamed that there would be such a department called the USDA who has a healthy diet department that warns The People about our obesity rates (with a budget of $6.5 million) and yet has another department just across the hall who pays their chief executive $633,475 (in 2008 according to federal tax filings) to help market and sell more cheese. (with a budget of $136 million.) Did you hear me? Don't you think we have this a little backwards??? Those numbers should be swapped if you ask me. NO..really they should be eliminated. What is this world coming to? This is where I google: How to calm myself down. (I actually had to google that for real one time. This was my favorite advice: Repeat in your head....Life is crazy, but I am calm!! I LOVE it! That was when we lost our job and had a baby on the way...you would've googled that too!)

I can't do it alone, I'm just a little tiny ant with a little tiny voice. I need a colony!

Thomas Jefferson once said when writing the Decleration of Independence:
"Believe me, dear Sir: there is not in the British empire a man who more cordially loves a union with Great Britain than I do. But, by the God that made me, I will cease to exist before I yield to a connection on such terms as the British Parliament propose; and in this, I think I speak the sentiments of America."

I, like Thomas Jefferson, would like to express how much I love my country. God Bless America. But, by the God that made me, I will cease to exist before I let these terms that the government is proposing go on anymore. America is better than this. We owe it to our posterity to start carrying a little more than our own body weight....start educating yourself and everyone around you. Please.

I will post some things I find interesting just in case you don't have time to read the whole article. But please do, and picture yourself as Julia Roberts (or Denzel Washington if you happen to be a man) and pretend you are on the Pelican Brief, and you are a law student, and you are finding out all this secret information and you will bust everyones butts and there is really pretty music on. It will make you feel better, because I promise this stuff will make you ticked.

Article Highlights:


****Dairy Management, which has made cheese its cause (and funded a $12 million marketing campaign to sell Dominos 40% more cheese pizzas), is not a private business consultant. It is a marketing creation of the United States Department of Agriculture — the same agency at the center of a federal anti-obesity drive that discourages over-consumption of some of the very foods Dairy Management is vigorously promoting.

****When Michelle Obama implored restauranteurs in September to help fight obesity, she cited the proliferation of cheeseburgers and macaroni and cheese. “I want to challenge every restaurant to offer healthy menu options,” she told the National Restaurant Association’s annual meeting.

But in a series of confidential agreements approved by agriculture secretaries in both the Bush and Obama administrations, Dairy Management has worked with restaurants to expand their menus with cheese-laden products.

****Dairy Management, whose annual budget approaches $140 million, is largely financed by a government-mandated fee on the dairy industry. But it also receives several million dollars a year from the Agriculture Department, which appoints some of its board members, approves its marketing campaigns and major contracts and periodically reports to Congress on its work.

The organization’s activities, revealed through interviews and records, provide a stark example of inherent conflicts in the Agriculture Department’s historical roles as both marketer of agriculture products and America’s nutrition police.

****In 1995, the government created Dairy Management Inc., a nonprofit corporation that has defined its mission as increasing dairy consumption by “offering the products consumers want, where and when they want them.”

Dairy Management, through the “Got Milk?” campaign, has been successful at slowing the decline in milk consumption, particularly focusing on schoolchildren. It has also relentlessly marketed cheese and pushed back against the Agriculture Department’s suggestion that people eat only low-fat or fat-free varieties.


****The department (USDA) issued nutritional hints in a brochure titled “Steps To A Healthier You!” It instructs pizza lovers: “Ask for whole wheat crust and half the cheese” — even as Dairy Management has worked with pizza chains like Domino’s to increase cheese.

****Dairy Management runs the largest of 18 Agriculture Department programs that market beef, pork, potatoes and other commodities. Their budgets are largely paid by levies imposed on farmers, but Dairy Management, which reported expenditures of $136 million last year, also received $5.3 million that year from the Agriculture Department to promote dairy sales overseas.

By comparison, the department’s Center for Nutrition Policy and Promotion, which promotes healthy diets, has a total budget of $6.5 million. (Where's all the commercials for eating broccoli and apples??--oh wait there's no money for that...we're supposed to have that common sense..or just eat more cheese!!!!)

**** Although by law the secretary of agriculture approves Dairy Management’s contracts and advertising campaigns, the organization has become a full-blown company with 162 employees skilled in product development and marketing. It also includes the National Dairy Council, a 95-year-old group that acts as its research and communications arm.

****Dairy Management’s longtime chief executive, Thomas P. Gallagher, received $633,475 in compensation in 2008, with first-class travel privileges, according to federal tax filings. (Mr. Gallagher declined to be interviewed for this article)

****In 2005 when milk consumption was on the decline, Dairy Management developed a new marketing strategy: "Great news for dieters,” Dairy Management said in an advertisement in People magazine in 2005. “Clinical studies show that people on a reduced-calorie diet who consume three servings of milk, cheese or yogurt each day can lose significantly more weight and more body fat than those who just cut calories.”
By the way....that STILL has not been proven.....BUT....

****Meanwhile, Dairy Management, which allotted $12.4 million for nutrition research in 2008, has moved on to finance studies on promising opportunities, including the promotion of chocolate milk as a sports recovery drink and the use of cheese to entice children into eating healthy foods like string beans.


I'm not against cheese, or milk for that matter. But be aware of all the behind the scenes work to market it into our brains. Marketing is powerful.

Eat Clean and Keep it Real. Everything in moderation. Including this post....a little too much. Go calm yourself down. Repeat after me....Life is crazy, but I am calm. Life is crazy, but I am NOT!

Real Hot Cocoa

Thank you cousin JEN for sending me this concoction! This is probably the creamiest hot chocolate I've ever had and one of the best!


CLEAN & REAL HOT COCOA

1 cup Almond milk (this is what makes the creaminess-but you can subsitute for milk)
1 1/2 Tbs cocoa
1 1/2 Tbs agave

**Stir all ingredients in your most favorite hot cocoa mug. Then microwave 1 to 2 minutes. It tastes better if all ingredients are heated up together!

Weekend Whole Wheat Pizza

Pizza was eaten before I could get a pic.



I am a picky pizza eater. My two favorite pizza shops in the whole entire world (minus the ones I will venture to on my next trip to Italy...in oh..10 years) are Westport Pizzaria in Westport, CT, and Penn Pizza, in Allentown, PA. If you are ever in those areas...stop and have yourself a slice. MMMmmmm, delicious. I miss the east coast for many reasons, pizza being a huge one of them. Nothin like it. Makes Dominoes, Little Ceasars, and Pizza Hut seem like moldy, fresh out of the trash pizza. SERIOUSLY. (Speaking of Dominoes...I read an article that will rile you up, and make you want to punch the governments face. I'll post it soon, so keep checkin back.)
Because we no longer can frequent our favorite pizza places, although this local pizza joint, 2 fat guys pizza, is our local favorite.....we make our own pizza....and it is WONDERFUL!

****I make this on the weekend because it counts as one of my treat meals! (The cheese is high in saturated fat. I LOVE mozzerella because it's lower in calories and fat and higher in protein per serving.)


Here's our family recipe.

Whole Wheat Pizza Crust (makes 2 large pizza crusts)

1 Tb dry yeast
2 cups warm water
1 Tb sugar
1 tsp salt
1 tsp garlic salt
4 cups whole wheat flour (we grind our own)
1 tsp oregano
1 Tb olive oil

Mix yeast, sugar, salts, and warm water until yeast is dissolved. Add flour, oregano, and oil and stir until blended. (DO NOT KNEAD). Cover and let rise 1 hour. Flour hands and divide dough into 2 balls. Roll out 1 onto floured surface. Roll in sides to form crust. Place on pizza stone, poke holes with fork (a lot and not on the crust) and cook at 350 for 10 min. Raise oven temp to 400, add desired toppings, and cook until cheese is bubbly and slightly brown.
For crispier crusts, cook directly on rack and not on pizza stone.

Pizzas Pictured:
Plain cheese
Leftover turkey, cheese, and green pepper.
**for the sauce--I use my own bottled spaghetti sauce.

Not Your Mammas boiled Brussel Sprouts

Although I do love Brussel Sprouts, I wanted to try something different...something other than boiling them to oblivion. I found SUCH a great recipe. It was quick, easy, and delicious. That's what we want, right??!! Even my kids loved it!




Shredded Brussel Sprouts with Lemon & Poppy Seeds
WholeLiving.com



Ingredients Serves 6 to 8

1 lemon
1 lb. brussels sprouts, stem ends trimmed, finely sliced
1 tablespoon unsalted butter
1 tablespoon extra-virgin olive oil
kosher salt and freshly ground black pepper
1 garlic clove, minced
2 teaspoons poppy seeds
1/4 cup low-sodium chicken stock

Directions
1. Using a vegetable peeler, peel 3 long strips of lemon zest, avoiding white pith. Thinly slice zest; set aside. Squeeze 1 Tbsp. lemon juice and toss with brussels sprouts in a medium bowl.
2. Heat butter and oil in a large saute pan over medium heat. Saute sprouts for 2 minutes, until bright green and tender. Add salt, pepper, garlic, zest, and poppy seeds and cook an additional 2 minutes. Pour in stock and cook 1 minute more.

From Whole Living, November 2010 .

Trends: Organic, Conventional, & Farmers Markets

Up until today I had a whole different opinion on eating organic. It wasn't necessarily a bad opinion, but an uninformed one, really. Up until the 20th century our agricultural HISTORY has really been an organic one. It hasn't been until the last 50 years or so that chemicals and science have really come around to form what we now call "conventional" farming. So in my former opinion, I considered eating "organic" a huge trend. One that I was not that in to. However, now I would consider this so called “conventional” method the trend...one that I'm really really not that in to. I guess one reason I had such a hard time eating organically was because the prices of fruits and vegetables are so much more expensive. Why are they? Studies have shown that organic farms have a 91% yield compared to conventional farms. That doesn't seem to me a big enough difference to charge 40% more for organic produce. But there is a supply and demand issue, and also that it simply costs more to run an organic farm.

My approach to eating organic has really been more of a focus on choosing natural foods. And actually a lot of those kinds of foods...just so happen to be organic too. A bonus! I have not been purchasing organic fruits and vegetables, because of the price. And because fruits and veggies are a large chunk of what I eat everyday, it makes a big difference. Buying organic is something I'm going to consider, only because it makes sense to me. If given a choice between 2 apples- one with a label that read: genetically modified, fertilized, treated with pesticides and other chemicals. And then the other apple that has no label other than the farm it came from…well, you know what one I would choose. Who wouldn't really?
Here’s a great link with FAQs about the term “organic”.

On my Good/Better/Best rating system, I would say this: Eating Fruits and Veggies=GOOD. Eating Organic Fruits & Veggies=BETTER. Growing your own or buying from a local organic farmer=BEST.
The subject of organic vs conventional is definitely a subject I want to further explore.
For now, I really want to talk about another trend that I’m absolutely loving…..Farmers Markets. Why do I love them so much?
Is it because simply saying….”Im going to the market” sounds so much cuter than…“I’m going to the grocery store”??
Or is it because going to a farmers market while carrying a linen-lined basket is so much more appealing than pushing around a cold, metal cart with squeaky wheels?
Or is it because shopping at a farmers market where local farmers and vendors have come together to bring their crops and their home-baked goods, and then in turn purchasing from these people really ties and connects me to my community? And maybe it’s even deeper than that. It’s in our roots. Maybe not our grandparents, but our great-grandparents probably went to market with all their farmed goods, and so maybe that’s also where I find my connection…to my ancestors.
Either way, like I said, I am loving farmers markets.
There’s 2 specific markets that I think about when I say the actual words: farmers markets.
The first one was not what you would call a beautiful market, by any means. Someone driving by that did not know what was going on would wonder what the heck all these people were doing at this run down building, until they then would see the large sign that read: Allentown Farmers Market. Would that make them stop? Maybe. But to those of us that knew the true gem that was found inside this run down building???? We had discovered the real treasure. Oh my goodness, I remember the smells of the freshly baked pies, cookies, and cakes that the Amish would bring in. And the freshly baked bread from local bakeries. Real New York Pizza being served at a little bar. Fresh flowers and local farmers with their tree-ripened fruits and just picked veggies. Even a cute old man who had been repairing vacuums there for years and years. If only I had discovered this gem sooner when I lived in Allentown, PA. It was only blocks away from my home, and the market ran from Thursday to Saturday. I would buy an angel food cake from the Amish every weekend. Sometimes on Thursday AND Saturday!

The next farmers market that comes to my mind is one that was more beautiful than heaven itself. Let me just paint a little picture in your head. In 2002 I visited a city called Lake Lucerne, Switzerland. According to my journal, this is where my honeymoon would take me. (that didn’t happen) Lake Lucerne is poetically described by Alexandre Dumas as “a pearl in the world’s most beautiful oyster”. Lucerne is a magical, medieval yet modern city. Its profile faces the famous Lake Lucerne, and then the striking view of the Alps surround it. Lucerne was a fishing village in the Middle Ages and a modest settlement that soon became an important trading center for goods. The city was founded in 1178.



It just so happens that during the few days I was there, the Saturday farmers market was going on along the river Reuss. It also helps that you crossed two charming bridges and a beautiful octagonal water tower that you will see featured in most pictures of Lake Lucerne. I can’t describe how beautiful this market was without actually taking you there. There were a lot of tourists visiting the market, but it mostly consisted of villagers coming to socialize and sell their goods. There were flowers everywhere. And these people were buying them by the dozen. I honestly think that every paying customer had a bushel of flowers in hand, either to give to a lover or friend, but probably to take home to adorn and beautify their table. (a dream of mine to have weekly fresh flowers) There were freshly baked warm breads and very colorful fruits and vegetables. Yes, there were even goats with bells around their necks, and swiss flags. Of course, I remember a cute guy with a heavy French accent handing me a yellow rose and telling me to enjoy my day. (maybe that adds a bit to my experience!) So here I was….alone, far away from home, in a charming foreign village toting along my beautifully fragrant yellow swiss long-stemmed rose, watching, strolling, and taking in this incredible open-air (fresh Alps air, might I add) farmers market. Ahhhhhh…my happy place. I could cry just remembering it. I hope I get to go back one day…..just to experience this market all over again! Only this time, it will be my husband buying me a whole bunch of beautiful flowers “just because”.
That euphoric experience has left a great memory and is probably a big reason why I associate such great feelings with farmers markets.

There obviously is something special about farmers markets. Not only do people come to enjoy their community and engage in social interaction with local farmers, small businesses, and families. But some come just to walk the markets. (When’s the last time you went to the grocery store just to walk and look and enjoy the place?...people back east who live near a Wegmans, do not answer that question, you’re an elite few)
I think I’m going to go buy me a farmers market dress, and carry around a linen-lined basket, and start buying local, fresh, and in-season foods straight from the place I live. And when I leave to go there, I will say to my husband….”honey, I’m going to the market!” Or maybe I won’t, because my whole family will be coming with me…so instead I’ll say: “Come on children, let’s go to the market” and they will all scream with excitement!!
I’d love to hear about your favorite farmers markets!

Curried Chicken Burgers

I got this recipe from my cute sister-in-law! They were so good, and my kids loved them too! This is also a great recipe to play around with and add your own ideas. For example, if I would've had spinach on hand, I would've chopped it up with the chicken.

Curried Chicken Burgers

1- 1 1/4 lbs chicken breast (3-4 chicken breasts)
1 large egg
1/2 teas garlic powder
1/2 teas salt
1/2 teas ground black pepper
1/2 teas curry powder

1 avocado, sliced

1/2 cup mayo (can subsitute with greek yogurt)
1/2 Tbs grated fresh ginger
1 Tbs chopped chives

1. In a large bowl whisk egg, garlic pwd, salt, pepper, and curry.

2. In food processor, pulse chicken, about 10 seconds. Scrape sides and pulse again if any large pieces remain. Add to egg mixture.

3. Form 4 loose patties. Use spatula and carefully place on grill. Cook 4-5 minutes on both sides.

4. Combine mayo, ginger, and chives in small bowl.

Serve on buns, bread, or my favorite whole wheat Orowheat Sandwich thins!

Honey Roasted Red Potatoes

Our family LOVES these:

Honey Roasted Red Potatoes

8-10 medium sized red potatoes, diced (the smaller the better, seriously think about it...who likes a huge chunk of dry potato....??? not me...and not my kids)

1 medium onion, diced

1 Tbs extra virgin olive oil

3 Tbs honey

1 1/2 teas dry mustard

sea salt

coarse ground black pepper

Mix all together in bowl, and spread out in single layer on large cookie sheet. Bake at 375 for 40-60 min. Toss half way through. Broil the last 5-10 minutes to get them nicely browned!

Mmmmm..delicious. A great side dish for any meal.

Food Journal 11/9

Here's what I ate on Tuesday the 9th:



Breakfast: protein pancakes with 1/2 banana & sliced almonds


Snack: apple, 2 egg whites


Lunch: Tuna Lettuce Wraps (see recipe below)


Snack: 2 Tb PB & 1/2 cup Blackberries


Dinner: Curried Chicken Burgers on Whole Wheat Sandwich Thin with Avocado, and Honey Roasted Red Potatoes (recipes coming soon)



That's 4 proteins, 3 veggies, 2 fruits, 2 grains, 2 fat (I have a hard time only getting one). Strive for 4, 3, 2, 2, 1!! Read this post if you don't know what I'm talking about.




Tuna Lettuce Wraps

Romaine lettuce hearts (I get mine from costco, such a good price)
1 can albacore chunk tuna
1 Tb lemon juice
2 Tbs Plain greek yogurt (the NO ADDED SUGAR kind...be careful)
2 Celery ribs chopped
2 green onions, chopped (I usually use a red onion, but didn't have one)
Course Ground Pepper, to taste
Salt, to taste
pinch of garlic salt

This will make enough for 6 wraps.. 3 wraps is 1 serving. So you get two lunches out of this!!!

Sand dollar apples

I love fall, and I love apples. In Pennsylvania we used to go to this huge farm called Strawberry Acres. I think it was magical. It felt that way anyway. We would go on a hayride to the apple orchard and pick our own apples. There is nothing to get you in the fall mood like apple picking! Sometimes I miss Pennsylvania so much it hurts.
I made this little snack the other day. I baked a whole bunch of them. I was letting them cool, and I went to go try them, and this was what was left. Seriousy, 1 & 3/4 (my kids found them, and apparently loved them)





Sand Dollar Apples


Granny Smith Apples
Cinnamon
Sugar (optional-I baked mine without)


Slice thin slices through the middle, so the star appears, remove any seeds, and Bake at 200 degrees for 3-4 hours. Bake longer for a more crisp apple, and less time for a more chewy apple.

Thought you'd like to know about the end of my love affair

Dear Sugar,

I’m breaking up with you. I discovered what you’ve been doing behind my back (and butt, and thighs and stomach, and even my face). How dare you sneak up on me like that. We’ve been together for soooo long. Since I was a little child. You were so sweet. You were always there for me. I always knew where to find you. Every time I had a hard day, I thought I deserved you. Every time I got together with family and friends, you were there. Well I’m fed up with you…literally…you’ve made me physically sick. I will no longer call you my lover, or friend…. maybe I’ll keep you just as an acquaintance.
Now that I’m no longer addicted to you, I’ve realized how strong I really am. I haven’t needed you, you only made me believe I did.
Guess what else…..I’ve found someone new. He’s just as sweet. But he’s pure and natural. And he’s as cute as a teddy bear! (I call him honey!)
Farewell and goodbye,

Jamie


Did you know that in the last 20 years, the US has increased its sugar consumption from 26 lbs to 135 lbs per person per year. Prior to the turn of this century (1887-1890), the average consumption was 5 lbs per person per year.
I also found all the below information about what sugar can do to you. Here is where I got the information. Read it, it’s interesting. But when you get to the part about honey…read this after. I don’t want to break up with honey yet, we just met. I will, however, keep our courtship at a slow pace. Do you want to break up with sugar too? I'm here to support you if you do. I can't believe Sugar has been so decieving......the bastard....(sorry....I hope that doesn't offend anyone, but I'm angry, and I really like to say that word, I like to use it when I'm mad, and I am)

Think Sugar's your friend....think again:

• Sugar can suppress the immune system.
• Sugar can upset the body's mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can raise adrenaline levels in children.
• Sugar can lead to periodontal disease.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can overstress the pancreas, causing damage.
• Sugar can cause atherosclerosis.
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body's fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.

The source for that information is found at http://www.nancyappleton.com/.
I have a feeling I'm really gonna like this website. She wrote this post. Oh man, I have a feeling I might be doing another post like the milk one. Except on sugar. Sugar companies are paying for campaigns people. Also, sugar drink companies (think coke and pepsi) PAY to have there machines in public schools. What is this world coming too? GET EDUCATED PEOPLE. Sugar is NOT our friend. BREAK FREE!

My favorite breakfast

I have to admit....before I started eating "clean" my husband would eat this all the time, and I'd throw-up in my mouth (ok...that's a bit of an exaggeration...maybe a lot of an exaggeration). But, mind you, that is also the time that I thought eating Raisin Bran was like the healthiest breakfast in the world! (HA)!



After I got over my addiction to sugar...I started eating this cereal...and after the 2nd or 3rd time, I couldn't get enough of it! Sometimes, I'd eat it for breakfast AND lunch! When I lay down at night, I cannot wait to wake up so I can eat this cereal. (that is NOT an exaggeration!)
I CRAVE THIS STUFF!!!

Brian's Oatmeal Cereal

1/2 cup oats
1/4 cup raisins
1/4 cup sliced almonds
1/8 cup grape nuts
lots of cinnamon...and i mean lots!
*if we have any fresh berries on hand...like blueberries or blackberries, we toss those in too!!

I eat mine with Almond milk. Stir stir stir to blend in the cinnamon. MMMMMmmmmm GOOOOOOD!

My Costco List

What “clean” things I buy at Costco

-Kirkland Organic Peanut Butter
-Almond Butter
-Bare Fruit Apple Chips
-100 % pure maple syrup
-Pure Clover Honey
-Tilapia
-34^ Whole Grain Crisp Bread (crackers)
-Prairie Grain Bread Co. Honey Whole Wheat Bread
-Pacific Organic Free Range Chicken Broth
-Organic No Sugar Added Applesauce
-Organic Raisins
-Sliced Almonds & Regular Almonds
-Cinnamon and other spices
-Whey Protein Powder (Chocolate and Vanilla)
-Silk PureAlmond Almond Milk (Original)
-Eggs
-Organic Blue Agave
-Annie’s Homegrown organic Bunny Snacks (for kids) (love this company)
-Annie’s Homegrown organic Shells & Cheese (for kids)
-Apples & Eve Fruitables Juice Boxes (for kids)
-Brown Rice Bowls
-Simply Natural Organic Tomato & Basil Pasta Sauce (I can my own, but have had this and it’s good)
-Popsmart Popcorn
-Rice Works Brown Rice Chips
-Terra Sweet Potato Chips
-Romaine Lettuce Hearts
-Apples, Oranges, Carrots and Pineapple (for juicing)
-Berries
-Pure Cane Sugar
-Flax USA Organic Golden Flax
-Coffaros Baking Co Hazelnut and Orange Zest Biscotti (For emergency “I need a treat” moments-it’s all natural, and only has 4 grams sugar per serving)
-Any other produce I don’t get from Bountiful Baskets
-Another brand name I look for is Mrs Mays. They are a really good all natural company. There products come and go at my costco.

Keep your eyes out, they are always adding new “clean” and real things! I add things to my list every time I go!!!

Eating Clean Tips #1

I would definitely say the hardest thing about eating "clean" is that it takes more time. Not more money...more PREPARATION.





Here's some tips to make your life easier:



1. I love barbecueing chicken. When I grill, I cook 8-10 chicken breasts at a time. Use 3 or 4 for our meal that night, and then refridgerate the rest. Then you have meals ready to go for the next few days. Whether you eat a chicken sandwich, or shred it and eat with a salad, or make chicken salad (i have the best recipe). But it's ready. The worst thing is when you wait until last minute to decide what you're having for lunch or dinner and nothing is ready. Thats when the microwave meals or boxed dinners start sounding really good.......but they're not REAL....remember that.



2. Eggs are a great snack. Same thing....the more prepared you are....the better choices you'll make. I boil a dozen eggs at a time, have 2-3 egg whites as a snack, and then refrigerate the rest. These are great to take on the run, and if you really want to be prepared- peel them all after you cook them and then put them in pairs in baggies.

3. When you buy your fruits and veggies....wash and prepare them as soon as you get home. You are so much more likely to eat them if they've been washed and are ready. Seriously think about it....you open the fridge and think...hmmm...what should I have...grapes sound good...oh but I'd have to wash them and get the colander out...and then wash that...and then there's the stems......ahh...nevermind that...I'll take the yogurt (THAT'S LOADED WITH SUGAR).....cause all I'll have to do is open the lid.
When I get my produce, I wash and de-stem grapes, clean and cut carrots & celery into sticks, wash and bag my lettuce and broccoli, wash apples, plums, peppers, tomatoes etc.
The only thing I don't wash is berries, because they will go bad faster. Wash those only just before eating.


Have everything as snack ready as possible, that way you'll have no excuses when you are ready for a snack!



4. FREEZE. We got a ton of green peppers from our garden this year and they freeze really well. Or you can always buy them when they are on sale and freeze them. I clean and cut mine into strips and then lay them single layer on a wax paper lined cookie sheet. Freeze overnight, then put into a ziplock and then put back into freezer. Freezing them all spread out on waxed paper helps so they won't clump together. Then they'll be ready for fajitas year round! (one of our favorite easy meals)



5. Buy chicken, beef, and fish in bulk and then freeze in single or family sized portions.




6. WHEN IN DOUBT, TAKE CHICKEN OUT. I follow that rule if I don't know what Im going to have for dinner by 10 am that morning. I take out a bag of frozen chicken breasts, and let it thaw out while I decide how I'll prepare it. If I still haven't decided by 4:30, I sprinkle it with Montreal Steak Seasoning and grill it. (SUPER EASY-SUPER GOOD). This way I won't panic and make a bad decision when my family is hungry and I'm not prepared!!

The Challenge

So, this morning my trainer challenged me to have NO SUGAR until Thanksgiving. OF COURSE I can do that. I can do anything. That means, no weekend meals off, no sneaking any halloween candy....nothin. It will be hard, because I look forward to a weekend "treat", but I'll definitely be excited for my Mom's Pumpkin Pie, and will savor it that much more.

I don't need that devilish cocaine fix anyway, right?!

So....who's up for the challenge??? Anyone....????
If so, post a comment with your name! I'll be checkin up on you!

We soooooooo can do this!

"No SUGAR" means nothing with more than 3 grams per serving. Anything all natural like fruits, 100% pure maple syrup, honey, etc...don't count. I'm talking that refined, powdery, white stuff!

Oh, and as a bonus--you will lose inches off your tummy!

Food Journal 11/2/10

Food Journal for Tuesday, November 2nd


Breakfast: Protein Pancakes (I subsituted pumpkin for the cottage cheese, super delicious!)

Snack: Pear, 2 TBs hummus with 1/2 serving of whole wheat crackers

Lunch: bowl of leftover "Jill" soup

Snack: 3 egg whites

Dinner: Baked Tilapia with Lemon, Brown Rice, and cooked carrots

Thats 4 proteins, 2 veggies, 1 1/2 fruit, 2 grains, and 1 fat. I needed one more veggie and another 1/2 serving of fruit.
Remember to strive for:
4 proteins
2 veggies *should be 3 veggies
2 fruits
2 grains
1 fat

Nummy Soup Recipe

I found this in a magazine a long time ago, our fam loves it!

It's called "Jill" Soup. I can't remember anything more than that!

2 TB olive oil

1 med onion

2 ribs celery, chopped (I use more)

4 ripe tomatoes in chunks

1 tsp sea salt

6 cups chicken broth (or water-I use 4 cups broth, 2 cups water)

3 cans cannellini beans, rinsed and drained (or cook your own beans which is even better)

2 cloves garlic, sliced (or minced)

1/4 cup parsley chopped (optional, I never have it on hand)

Serve with Parmesan cheese

1. Heat oil in pot over med-high heat. Add onion and celery, saute for 5 or 6 min. Add tomatoes and salt, saute 3 min.

2. Add broth/water, beans, garlic and bring to a boil. Reduce heat to low and simmer 20 min. Add parsley last five minutes.
3. Serve with parmesan cheese.

Peanut Butter and Blackberries

One of my favorite snacks........Mmmmm

Would you Rather....and "Foods" to Avoid

My cute friend Brittney sent me this article that I really enjoyed.
I love the way he said this...think of it as a Would you Rather game:

Would you rather:
Enjoy foods that are simple and natural and wholesome, grown in fertile soil with clean water and air, and eaten fresh from the garden....
Or...would you rather they come from a box, tinted red with colors that come from crushed beetle shells, flavors intensified with monosodium glutamate, preservatives added to increase the shelf-life, trans-fats added by bubbling hydrogen gas through oils to keep the “food” from growing rancid?????

Really think about that..because that is the choice we face every time we go to put food into our mouths.

The author then goes on and shares a story about a lady who bought a McDonalds hamburger in 1996, and has kept it ever since...and guess what...it looks exactly the same as it did then. Wanna see it? HERE YOU GO!

He then gives a list of food additives to avoid. They are:


1. Aspartame (also known as NutraSweet or Equal). Yikes! How’s that for a misnomer?

2. Sulfites

3. Food colorants Blue #1 and Blue #2

4. BVO (Brominated Vegetable Oil)

5. Citrus Red #2

6. MSG (monosodium glutamate)

7. Red dye #3

8. Caffeine

9. Sodium nitrate

10. Yellow #6


There's obviously a lot more that are NOT GOOD. But that's a place to start. I'm sure we'll be adding to that list on this blog.


Read the "would you rather" paragraph at the top again and again. Eat Clean and REAL.

THE DREADED POST

Oh....the dreaded post. I realize that what I am about to tell you will change your life...and I'm so sorry to have to be the bearer of bad news. But ignorance is not bliss in this case.
A couple years ago I read this book. It freaked (major emphasis on the word freaked) me out. It still haunts me. I do not recommend reading it. I wish someone could have warned me. Their whole tactic is to scare you into losing weight. They also believe in a vegan diet, which I do not...and I'll tell you why in another post. But, I did not eat any dairy or beef or poultry for a very very long time after reading that book...mostly because of the graphic images in my head regarding them. Other than those images that I'm super pissed about, I learned some very interesting things. It totally changed my whole opinion on.....drum roll.....milk.







The things I'm about to tell you might really upset you. When I discovered these things....i got the boyfriend- cheating -on -you feeling. I took a long break and then I started doing more research on milk, to make sure what I read was true. It was. Let me educate you. But I'll preface with this: I am not trying to put dairy farmers out of business or have a government bashing party, my only objective here is to educate.

Milk is the most consumed product in America. We grew up on it, I have probably had milk almost everyday. Cereal and milk are probably the #1 breakfast choice. Milk and cookies...everyones favorite....right?? That's why this is so hard...because milk has become a staple in our diets. Why? Well...it does a body good...right? It's the #1 source for calcium and vitamin D right?? Who hasn't heard...drink your milk so you can have strong bones and teeth??? The dairy industry spends millions of dollars just in advertisements every year. In 1996, they spent a whopping $216 million dollars. No wonder it’s embedded in our brains. Okay great, so they do a lot of advertising, smart, really. I mean it works, right?! Watch this.
Well, strap yourself down, cause it's about to get crazy. This is what gets me really pissed…..
The dairy industry spends about $5 million dollars a year on lobbyists and political candidates…including campaign money on certain government officials (US Senator for NV..Harry Reid—contributed $130,000 to his campaign)
In 2009, OUR government gave the dairy industry more than a billion dollars in subsidies. Don’t believe me, here’s the proof:
Okay, now I am pissed, but I’m about to get irate. We’ve been freaking lied to. Remember the food pyramid that you saw over and over and over in grade school and health class…..Yeah, get this... In 1999, the PCRM (Physicians Committee for Responsible Medicine) filed a lawsuit against the USDA (United States Department of Agriculture) claiming they promote the meat and dairy industry through their Dietary Guidelines and Food Pyramid. The PCRM won in December of 2000. Prior to the lawsuit the USDA refused to disclose such conflicts of interest to the general public. The USDA has a US Dietary Guideline Advisory committee made up of 11 members. SIX of those have financial ties to the meat, dairy, and egg industry.
The only reason that the official government food pyramid features dairy so prominently is because the USDA wants to promote the dairy industry.

I decided to take a look at the US Dietary Guideline Advisory Committee's newly issued (as of June 15th, 2010) Dietary Guidelines for Americans. Here’s what they had to say about milk. If I could enter swearwords, I would. Here’s the link, if you want to read the complete report:

http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm


Currently, many children and adults are not consuming adequate amounts of milk and milk products. (do you mean calcium, protein, Vitamin A & D, magnesium and potassium?) NHANES 2005-2006 reported that the mean consumption of calcium does not meet the recommended Dietary Reference Intakes for any age group older than age 12. Research since 2004 shows that the under-consumption of milk and milk products may lead to an increase in cardiovascular disease and type 2 diabetes, as well as an increased risk for poor bone health and related diseases.
Consumption of the recommended daily amounts of low-fat or fat-free milk and milk products (2 cups for children ages 2 to 8 years, 3 cups for those ages 9 years and older) should be promoted. (yet, low-fat and fat-free are hardest for our bodies to digest.)
It is especially important to establish milk drinking in young children, as those who consume milk as children are more likely to do so as adults. Those who choose not to consume milk and milk products should include other foods in the diet that contain the nutrients provided by the milk and milk products group, protein, calcium, potassium, magnesium, Vitamin D, and Vitamin A.
……
In addition to providing protein, milk and milk products are a source of many important nutrients, including calcium, potassium, magnesium, vitamin D, and vitamin A (DGAC, 2005; p. 183). This topic is further discussed in Part D. 2 Nutrient Adequacy. Previous research, as reviewed by the 2005 DGAC, has established the positive relationship between milk and milk products and bone mineral content or bone mineral density. Also milk product consumption has been linked with overall diet quality and the adequacy of many nutrients
Calcium maintains the strength and density of the bones, with 99 percent of the calcium in the body found in bones and teeth. Bone undergoes constant remodeling, a process in which existing bone is broken down and replaced with new bone. Without sufficient calcium in the diet, there is inadequate formation of new bone, resulting in osteoporosis or other bone disease. (IOM, 1997) When dietary intake of calcium is too low, the body will draw upon the calcium stored in the bones which can lead to low bone mass.
Some of the most bioavailable sources of calcium are in milk and milk products. Calcium also is found in dark green vegetables, whole grains, beans and soy protein, but it is not as well absorbed due to the oxalic or phytic acid found in these foods. Other foods may be fortified with calcium and numerous calcium supplements are available. However, calcium naturally occurring in foods is the recommended source. Absorption of calcium varies based on a number of factors, such as the amount consumed at any one time, the age of the individual, and other foods consumed including dietary fiber, phytic acid, and oxalic acid. Calcium status is also affected by the intake of vitamin D, phosphorus, and protein. Vitamin D is especially important in the absorption of calcium.


Take it how you want it. It makes me angry. I could spend hours and hours finding rebuttals against all the claims they make in just that section of the report. But I don't have enough time, and it really exhausts me emotionally.
I did however come across this blog that I LOVE LOVE LOVE about the best place to find your calcium:


Just when I thought I’d wrap this post up I found this information regarding a mom who called her school district to find out where the school lunch food came from:

The hot entrees (generally a protein and a veggie) are assembled in Berkley Ill., and made with USDA commodities. The district receives a "commodity credit" of about $700,000 annually because it participates in the National School Lunch Program. The commodities come from farms throughout the United States.

Read more: http://www.sfgate.com/cgi-bin/blogs/sfmoms/category?cat=1680#ixzz13inDIyny

Also, the USDA requires all public schools to serve milk, and any milk alternative requires a note from a doctor. (I don't have any more words to say)

Can you seriously believe what is going on here??????????????????????????

(Take 10 deep breaths-cause I'm not done.)


Can I also mention that lactose in milk is sugar. A lot of trainers (including mine, and this trainer whose diet and fitness beliefs I like) will advise their clients to stay away from milk. On the flip side, some trainers put professional weight lifters on an increased milk intake diet to increase body mass.

ALSO: When we are born, our bodies are equipped with a lactase enzyme that is required to metabolize the milk sugar lactose. By the age of 5, for some unknown reason, our bodies have developed a partial or complete loss of this enzyme. Read more here.

EVERYTHING I have just told you is not even half of it. All the information I’m giving you mostly has come from here. Please read it. There is more you need to know, like exactly what happens to those cows on some of the farms out there. I am way too sensitive to post it. I am totally against animal cruelty. It will make you phyically sick. BUT YOU HAVE TO KNOW WHAT IS GOING ON IN OUR COUNTRY. Because it affects YOU and your CHILDREN.

To sum this whole thing up… I am fed up with our government right now. (PS I LOVE AMERICA). I feel like I did after I watched Hotel Rwanda.... Just yearning to know how or what I could do to make it all better. I feel completely helpless, and that there is not enough I can do. I feel like my voice is smaller than a “Who” in “Whoville” on the little speck in the movie Horton Hears a Who.
But, you have to start somewhere right….please pass this information on and start raising your voice. We DESERVE what is best for us and our CHILDREN. Please educate yourself.
As far as milk intake goes….Do what you want, but only do it because you think it is best for you and your family, not because you’ve done it your whole life and think this is the way it has to be.

If you do decide to keep milk in your family diet.......research the facts of pasteurization and homogenization. Here's a start. I've heard that if milk is your thing....than raw milk is best, whole milk is better, and 2% is good. But don't take my word for it.....research research research.

For me and my family....we drink Almond milk. (not the added sugar kind) And we have no problem getting in or exceeding our protein, calcium, Vitamin A, Vitamin D, potassium, and magnesium. I do keep 1 gallon of milk in our home which we go through in about 2 weeks. I feel like I don't want to all of a sudden restrict it from my children's diets. I don't want it to become the thing they want because I won't let them have it. They actually ask for almond milk. Me and my husband feel like leading by example is the best approach, and our children are excellent eaters. (right mom and sisters?) I am also going to write a post on kids and eating healthy. Until then............
***Let me add, that I am not a pro, and I'm not telling you what you should or souldn't do...this is just information I have found to be very interesting, and I CHOOSE not to drink milk. Remember to decide and learn for yourself what you will CHOOSE to do. If you do decide that milk is not for you, then make sure you remember to get protein, calcium, Vitamin A&D, potassium, and magnesium from other adequate sources.
Eat Clean and Keep it Real my friends!

Hot Citrus Apple Cider

I am a Fall hot drink lover. Hot Cocoa, Caramel Apple Cider from Starbucks, you name it, I love it. Well, this year I have searched and searched and searched for a sugar-free, no preservative, no weird ingredients hot fall drink, and I have failed to find one. I seriously can't believe it. So...I had an epiphany. Create my own! This recipe does require a juicer. I bought mine from Costco in the spring, and it has been a great investment. It's a Breville Juice Fountain JE900. My husbands words after he tried it...."That's Incredible!" Enjoy this all-natural Hot Citrus Apple Cider recipe, and enjoy the fall! (or winter...for those of you who live in colder climates)

HOT CITRUS APPLE CIDER

8 apples, juiced (whole, don't peel or anything)

4 oranges, juiced (skin removed)

2-3 cinnamon sticks

1/4 teas nutmeg

1/4 teas ground cloves

Combine in crockpot on low. Can simmer 2 hours, or all day. Keep lid open for wonderful aroma!

A great Turkey Breast recipe

My mom introduced this to me, and it is absolutely incredible. I've never tasted anything with better flavor. (sorry no picture)


Crockpot Turkey Breast

6-7 lb bone-in turkey breast
4-6 sprigs rosemary (if you live in st. george, you can get this free)
4 garlic cloves, peeled
1 TB sugar (you can omit this, or it only equals to 12.6 grams for the whole turkey. That's less than 3 grams a serving)
1 teas Sea Salt
1 teas Coarse Ground Pepper

Cook on low for 4-6 hours

I love this! Makes great leftovers for sandwiches, or to put in salads! And it couldn't be easier.

Food Journal 10/26/10

Laura suggested I post what I ate for a day. I love the idea. I think I'll do this once a week. I try to write down what I eat everyday. At least Monday through Friday. I keep all my pages in a binder, and I love it because when I get in a rut and all of a sudden can't think of any meal options, I scan through my journal, and remember how endless my options are.

Food Journal for Wed, October 26th

Breakfast: Oatmeal cereal (i'll post our recipe later, my hubby created it) with Almond milk

Snack: plum, 2 egg whites (i do not like yolks)

Lunch: Big salad with cucumbers, onions, turkey breast, 2 Tbs of balsamic dressing.

Snack: 1 Tb Organic PB with blackberries (my favorite snack)

Dinner: Whole wheat quesadilla (another hubby recipe). We make 2 full ones, and me, husband, and 2 kids each have a half. Consists of black beans, turkey, green chilies, about 1 oz of cheese (per serving). Also had broccoli.

That was 4 proteins, 3 servings of vegetables, 2 fruits, 2 whole grains, and 2 fats (try to only have 1 fat)

Also, I created a food journal template that looks like this:

If you would like me to email you the document, let me know. Because it is proven you will be more successful eating better and staying on track if you write down what you eat. It helps me remember what else I need to fit in!

Strive for.....

Everyday I try to eat the following:

4 lean proteins (fish, lean poultry, lean meat, low-fat dairy--with some exceptions later, eggs, beans & legumes, & whey protein)

3 vegetables

2 fruits

2 whole grains

1 fat (1 serving equals 2 Tb oil, nut butters, or nuts or seeds, 1/4 avocado.)

WATER WATER WATER

That's actually a lot of food. At first it requires a bit of planning, but it gets easier. And there are so many varieties. Don't forget to enjoy 2 "dirty" meals on the weekend (perfect for Mom's casseroles, eating out, creamy comfort food, and holiday favorites!)
Make yourself a little checklist for the day, so you can remember to fit them all in. I promise you won't be hungry!!
Start slow, don't get overwhelmed. Slowly add these in if you need to. Once you start eating "clean" your body will crave these foods. And when you eat clean everyday, you will notice a difference when you eat crappy fake foods, it's so crazy.
Seriously, no wonder this world is full of cancers, weird diseases, attention deficit disorders, and obesity. This is the way we are supposed to eat. Back to basics everyone, back to basics. Watch the video on my side bar if you haven't already.

Thought you'd like to know

A product is whole grain if the first ingredient on the label is whole grain, whole wheat, or rye. Plain wheat flour is not whole grain.

A Clean Recipe & Somewhere to start

Let me just start out by saying that I read something a couple years ago that completely devastated me. Like it makes me want to cry...that's how bad. It has haunted me ever since. But I can't talk about it yet...I'm just getting out a little warning. Because I'm going to post something in a couple days that might make you pretty upset or angry at the world. At least it did to me. And I am just now finally starting to make the change. (no, I'm not vegan) But like I said, this blog is to get information out there that you might not be aware of and to help educate America on the status of food in it's country. That's all I'm going to say...so stay tuned. I'm working myself up to posting it.

On a lighter note! I have a nummy recipe to share! And some pictures, because I am a visual person when it comes to recipes. But, I do need to preface it with: I NEED A NEW CAMERA. And some tips from my cute sister! Seriously though, I almost never try a recipe unless I see a picture of it first! So here's my amateur pics, and a delicious nutritious recipe!

Protein pancakes: (Servings 2, 2 pancakes each)

1/2 cup oats

1/2 cup lowfat cottage cheese

2 egg whites

1-2 Tbs cinnamon (I LOVE cinnamon, and it's sooooo good for you, so I add 3)

1-2 teas vanilla

optional: I add a 1/2 serving of protein powder

Blend together. (magic bullet or blender) Cook low and slow. I like my pancakes dry, not ooey and gooey, so I cook mine on a low setting for about 10-15 minutes.

These are so delicious. My favorite way to top these are with sliced bananas & sliced almonds, and fresh berries drizzled with 100% pure maple syrup. (from costco)

If you are wanting to start out eating better heres some tips. Take it slow. Things are going to taste different, and you can't just go and throw out everything in your pantry and start from scratch (unless you really want to). But be realistic. I am still making small changes here and there. That's why I'm calling it a journey. We are lucky though because the world is starting to notice the crap that's out there, and people are responding and companies are forming to bring us wonderful all natural and pure real foods. Costco is really joining this band-wagon too, and I love it. Maybe I'll do a costco post about all the things I now can find at costco that I buy!!

Start label reading. Don't buy something if you dont know whats in it. Stick with the basics. Simplify your meals. Lots of lean proteins, veggies, and fruits. Avoid sugar...seriously it's the devil.

One food item to switch: Peanut Butter.
The ingredients in my new Organic Creamy PB (Kirkland brand...love it) include: Dry Roasted Organic Peanuts and salt.
Check out the ingredients in your other PB...the devil is added to it.
You may need to stir the organic kind...but it's so much better for you.