Eating organic without starving your budget.

By now most of us know that eating organic is wise if you want to keep harmful pesticides out of your body, but it isn’t so easy to make that switch with grocery prices on the rise. If you are new to organics the whole idea can be overwhelming. Like any good thing, the best way to begin is with baby steps. You can start with buying one or two items that you eat the most and gradually try new items when they are in season or on sale.

Still need more help in determining which two items to start with? According to the Environmental Working Group (EWG), a consumer activist organization, here’s what you should always buy organic—and what you can hold off on if the budget is getting tight. The following is the newly updated list for 2011.

The crops listed below the most likely to contain pesticide residues

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines (imported)

7. Grapes (imported)

8. Sweet bell peppers

9. Potatoes

10. Blueberries (domestic)

11. Lettuce

12. Kale/collard greens

 

If you can’t afford to buy all organic, or it isn’t available, simply avoid or minimize consumption of the fruits and vegetables listed above, and instead choose from the following fruits and vegetables that are least likely to be contaminated with pesticides:

 

The crops listed below the least likely to contain pesticide residues

1. Onions

2. Sweet Corn

3. Pineapples

4. Avocado

5. Asparagus

6. Sweet peas

7. Mangoes

8. Eggplant

9. Cantaloupe (domestic)

10. Kiwi

11. Cabbage

12. Watermelon

13. Sweet potatoes

14. Grapefruit

15. Mushrooms

 

Most of the large grocery chains are now stocking more organic produce, but depending where you live, selection can be limited and the cost may be as much as 50% more than it’s non-organic counterparts.  Here are some other options-

Buy locally- Check out farmers markets or support the local farms in your area to find the freshest, most nutritional produce. Many local farms will also provide weekly shipments of seasonal fruits & vegetables. To find farmers markets, family farms, and other sources of organically grown food in your area visit Local Harvest.

Buy in season- Simple supply and demand. The more abundant the selection the cheaper the price. Don’t know what is in season? To find out the seasonal produce in your area visit Sustainable Table and just select your state and season to get a list.

Use your freezer- There is nothing better than having sweet juicy peaches on a cold December night. Buy in season produce in bulk, then freeze or can the extras to reap the benefits year-round without blowing your budget.

Check out CO-OPS- A food cooperative is a member-owned business that provides groceries to its members at a discount. Many of the products found in co-ops are organically grown and support local farms. To reap the benefits you just need to join the co-op and pay some dues. To find a co-op near you check out Cooperative Grocer.

Grow your own- When all else fails, do it yourself. Why not try growing some of your favorites in your own backyard? Get your green thumb going at Organic Gardening.

Eating organic doesn’t have to be overwhelming or an overload to your wallet. Remember to start slow and continue to grow from there. Your body and your budget will thank you.

My Favorite Brownies

I have to share my favorite brownie recipe that I eat on a regular basis. Since my body does not do well with sugar, most of my desserts come in the fruit variety. That is until I made this brownie recipe that does not create sugar spikes and is packed with fiber, vitamin A, healthy coconut oil and protein. Now before you turn your nose up at these and think they will resemble taste-less cardboard, give them a try. Even my 8yr old daughter and her friends love these and I feel good about giving them to her!

Typically I love brownies straight out of the oven and these don’t disappoint. But if you want a more decadent fudge-like texture then store them in the refrigerator and eat them cold.  I know this sounds weird, but refrigerating them takes them to a whole new level.  Trust me on this one.

Chocolate Fudge Refrigerator Brownies

This recipe was inspired from Kat James book, The Truth About Beauty.

 

8 squares Unsweetened Baking Chocolate

1 cup of Coconut Oil

1/2 cup Pure Pumpkin

3 Eggs

3/4 NuNaturals Stevia Baking Blend

1/2 cup Unsweetened Coconut Milk (full fat)

1 tbsp Vanilla Extract

3/4 tsp of Redmans Real Salt

1/2 cup Coconut Flour

 

Melt coconut oil and chocolate over low heat. Remove from heat and let cool.  Mix together pumpkin, eggs, stevia, coconut milk, vanilla and salt. Stir in chocolate and coconut flour until smooth. Pour into a large, greased pan and bake for 350 degrees for 20-25 min.  

Once the brownies are cool, cut into individual servings, seal them and store in the refrigerator or freezer. 

 

Cha Cha Cha Chia Seed

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We all know the jingle that made the iconic Chia Pet a household name, but what you may not know is that those seeds  are not just for growing bushy-haired Homer Simpson planters.  Chia is a superfood loaded with an abundance of nutrients, including fiber, protein, antioxidants, Omega-3 fatty acids and minerals.  The seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. It can also help balance blood-sugar levels, so it is great for diabetics.

Cooking with Chia seed 

There are unlimited ways to incorporate Chia Seeds into your diet.  You can substitute Chia Seeds in any recipe that calls for flax seeds. You can sprinkle ground chia seeds or whole chia seeds on cereal, yogurt, or salads; eat a handful of whole seeds as a snack. (Unlike flax seed, chia does not need to be ground to reap it’s nutritional benefits.) Ground chia seed can be mixed with flour when making muffins, cakes or other baked goods.

Making Chia Gel (9 to 1 ratio) 

The optimum ratio of water to seed, for most recipes, is 9 parts water to 1 part seed. One ounce of seed will make 10 ounces of Chia gel. The seed’s water absorbing cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor.

Put water in a covered plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to cold cereals, yogurts, sauces, mustard, mayo, nut butters, smoothies, puddings, etc.

Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture without any change to the flavor. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, by substituting the oil in your baked goods with Chia gel.

Use chia seeds to replace eggs in recipes 

When mixed with water, chia seeds, high in soluble fiber, form a thick gel. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of water. Allow the mixture to sit for about 15 minutes. 1/4 cup of hydrated chia seeds equals approximately 1 egg.

Baking tips for using chia flour in gluten free baking.

Use chia seed flour in a wide variety of gluten free recipes as a 1-to-1 replacement for wheat flours. Sift chia seed flour before using, use smaller pans when baking with chia seed flour and increase baking time by about %5. For example, if a recipe calls for a 60 minute baking time, increase time by about 3 minutes for better results.

Pumpkin Spice Bread (Grain, dairy and sugar free)

Adapted from Spoonful of Sugarfree 

•  1 cup of pure pumpkin puree
• 1/2 cup almond butter
• 3 eggs
• 3 Tablespoons Ground flax
• 3 Tablespoons Chia Gel (For each tablespoon of chia, mix 2-3 tablespoons of water and let sit for 15-20 minutes. The chia seeds will puff into a gel)
• 1/4 teaspoon salt
• 1 teaspoon cinnamon
• 1 teaspoon pumpkin pie spice
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup water
• 1/4 cup of NuNaturals Stevia Baking Blend (can omit this for a more savory bread)

Mix together the ingredients. Pour into a lightly greased bread pan. Bake for 1 hour and 30 min at 350*. The bread will rise while in the oven, but it will sink a little bit when it is taken out. Let the bread cool for fifteen minutes in the pan (this is necessary for the bread to set since it has no flour in it), and then place it on a cutting board and slice. The pieces will be dense, almost biscotti-like in size. I then individually wrap my slices and then freeze them until needed. They microwave well and are even better toasted and spread with butter, almond butter, pumpkin or apple butter.

Evening Primrose Oil and PMS

I was one of those women who had always been pretty lucky when it came to PMS. I had the typical monthly symptoms, but nothing like the debilatating mood swings that many women suffer a couple weeks out of the month.

Then came my 40′s, and it seemed as if the all the pent-up irritability from years past unleashed. Mid-way through my cycle the mood swings and irritability would come on like a Mack truck that I could not stop. I often felt like I was having an out-of-body experience as I watched myself isolate from family and friends or fly off the handle at the littlest thing.  What had happened to my usual outgoing, mild-mannered self?

Instead of packing up my things and moving into solitary confinement two weeks out of each month,  I decided to tackle this hormone issue head on. I knew my diet was right on so I had to start looking at what I could be lacking supplement-wise. I started researching essential fats and knew I was getting adequate Omega 3 fatty acids from fish, chia seed and supplements, but had never tried Evening Primrose Oil which is noted for helping with PMS symptoms, among many other things that you will read below.

Evening Primrose Oil (EPO)   is rich in Omega 6 essential fatty acids, one of which,  gamma-linolenic acid (GLA)*,  is thought to be the herb’s active ingredient.  Our bodies typically produce GLA from another omega 6 fat called linolenic acid.  Some women’s bodies don’t make effective amounts of GLA resulting in more severe PMS symptoms like water retention, breast tenderness, irritability and depression. Supplementing with  3,000-6,000mg of EPO (with  270-540mg of GLA) per day has been shown to improve PMS symptoms, especially breast tenderness.

Here are some other benefits to EPO/GLA supplementation;

• Fat Burning. GLA has been shown to stimulate the body’s metabolic ability to burn fat.  It works by mobilizing the metabolically active fat called brown adipose tissue (BAT). This special form of fat can burn off extra calories and increase energy. Dosages for fat burning are 300-400mg of GLA per day.
• Appetite Control.  Studies have shown that taking 250 IU of GLA/ day will help with appetite control.
• Other Benefits.  EPO is said to help prevent  hardening of the arteries, heart disease,  multiple sclerosis and high blood pressure.  It relieves pain and inflammation; enhances the release of sex hormones, including estrogen and testosterone; aids in lowering cholesterol levels; and is beneficial for cirrhosis of the liver.

 I must have been lacking adequate GLA because after one month of taking Evening Primrose Oil my mood swings and irritability were noticeable better. I still was a little irritable, but nothing I couldn’t handle. My husband had even commented that I seemed better. (Note: I asked him if he noticed a difference, he was smart enough not to offer that observation on his own.)

 So is Evening Primrose for you? I’m not sure.  As I tell my clients, every one is different. PMS can have many contributing factors such as diet, lifestyle, and other hormone issues. If you suffer from PMS this could be a good option to start with. If you do decide to take EPO, give it atleast a month with proper dosage, and as always check with your doctor before adding any new supplement to your diet.

 

*EPO is composed of  8-10% GLA. Other good sources of GLA are Borage Oil (24% GLA) and Black Currant Seed Oil (15% GLA)

Easy Ways To Eat A Rainbow

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No matter what eating plan you follow, a key foundation to every diet is eating variety of multi-colored fruits and vegetables.  Most people don’t have a problem with the fruits, but veggies always seem to be the sticking point.  So I’m going to share some ideas that I give my clients to add more of color to their plates.

• Plan your meals around the vegetables instead of the protein or carbohydrates.
• When you get home from the store, wash and prep all your veggies at one time and store them in air tight containers. This will make it easy for quick snacks or add-ins to your meals.
• Bring cut up veggies (carrots, sugar snap peas, red peppers, jicama, radishes, celery, green beans, etc.) with hummus for lunches or snacks.
• Sliced jicama with lime juice is excellent to dip in guacamole.
• Use tortillas layered with guacamole or hummus and protein and sliced veggies for quick lunches.
• Use spaghetti squash in place of pasta. Cut a spaghetti squash in half, clean out the seeds and bake it cut side down in a baking dish at 350 degrees for 30-40 min. Once the squash is soft, remove from the oven and scrape the fleshy part out with a fork. It will be a string-like texture that is the perfect base for sauces.
• Make green smoothies. Add a handful of organic spinach to your smoothies. It will not alter the taste, but will turn it a lovely shade of green.
•  Make soups with protein of choice and tons of veggies. I like to make one soup each week and then store them in individual servings in freezer bags in the freezer. Just put in the fridge overnight to thaw and you have an easy lunch or dinner. Note: if your kids are “texture challenged” and don’t like chunks of veggies in their soups, just put the cooked veggies and broth in a blender and mix until smooth. Then then add your protein.
• Lettuce wraps. Make with your choice of protein, cut up red peppers, carrots, cucumbers, snow peas into thin slices. Use butter leaf or romaine lettuce to wrap it all together. Top with peanut or hoisin sauce and chopped cilantro. These also make great salad leftovers for lunch. Cut up the romaine for salad and then top with protein and sliced veggies, chopped nuts and drizzle with sauce.
• Cauliflower “mashed” potatoes. Steam cauliflower until it is tender. Transfer to a blender or food processor and blend with some organic butter, sea salt, pepper and garlic to a consistency of mashed potatoes.
• Drizzle tahini mixed with garlic, cumin and lemon juice over veggies like steamed broccoli or brussel  sprouts.
• Pumpkin can be used in baked goods in place of some of the fat. It blends especially well with chocolate and spiced recipes.
• Saute fresh green beans with coconut or olive oil, garlic, sea salt  and red pepper flakes.
• Kabobs. Cut up peppers, zucchini, onions, mushrooms, and any other veggies you like. Marinate them in olive oil-based italian dressing and put on skewers on the grill. You can also marinate some protein for a complete meal served on brown rice. This is also another great leftover meal for lunch that can be served on top of greens.
• Roasted veggies. Toss washed root veggies like beets, sweet potatoes, parsnips, etc. in olive oil, sea salt and any other herbs or spices. Wrap them in foil and place on a cookie sheet. Roast at 400 degrees for 45-90 minutes, until a knife can easily pierce them.  Eat warm or store in the refrigerator to add to salads.
• Be adventurous in the produce section. Try a new veggie every week. Don’t know how to prepare them? Check out The World’s Healthiest Foods Website for new ideas on how to cook them.
• Another  great veggie cookbook packed with easy recipes is How to Cook Everything Vegetarian by Mark Bittman.

Now, go eat some veggies! 

“No Sugar Spike” Chocolate

I had a dilema.  I love chocolate, but my body does not do well with sugar. I can’t do honey, sucanat, maple syrup…nada.  Stevia is about the only natural sweetener I can handle.  Personally, since going sugar free,  I have even limited using stevia so I can  get my tastebuds accustomed to the natural sweetness of foods.

That being said, there are those days when I want…no… NEED chocolate, so I had to find a way to satisfy my cravings without putting my body into shock and re-igniting the sugar cravings.  The following recipe is made with coconut oil, which is a healthy fat. Unlike other saturated fats, it is comprised of medium chain fatty acids that your  body uses for energy instead of storing as fat.

These chocolates have a deep, rich cocoa flavor that borders on slightly bitter.  If you like your chocolates sweeter, you can always add more stevia to taste.

“No Sugar Spike” Chocolate 

1 cup of melted unrefined coconut oil (I like Nutiva brand)

1 cup of unsweetened cocoa

1 tbsp. of pure vanilla extract

3 tbsp. of NuNaturals Stevia Baking Blend * (or to taste)

 

Melt the coconut oil until it is liquid, stir in the cocoa, vanilla and stevia until smooth.  Pour chocolate into silicone candy molds (or ice cube trays.) Cover with saran wrap and put in the refrigerator to set. The chocolates should be solid in 2 hours or so. Once they have hardened just pop them out of the molds and store them in an airtight container in the refrigerator.  

*You also use liquid stevia or other powdered stevias but the amount would be different because NuNaturals Stevia Baking Blend also adds fiber so it gives it a more “sugar-like” consistency. 

 

Other flavor options: Mix in various pure extracts like peppermint for chocolate mint, maple,  orange, etc. Or use add ins like chopped raw nuts, sea salt, cayenne pepper, etc.  

My favorite are Nut Butter Cups.  Follow directions above and then fill the molds halfway with the chocolate mixture and put in the refrigerator to set.  Once hardened, top each with a bit of nut butter and then pour the remaining chocolate over the nut butter. Put back in the fridge to harden.  These are amazing!

Let The Blogging Begin!

Welcome to my first post! I have decided to start this blog because each day I run across so much information through my studies and working with my clients that I thought this would be the easiest way to pass on what I’m learning to you.

Knowledge has so much power when it comes to making changes in your health. It was the turning point for me. It’s one thing to know that artificial sweeteners are not good for you, but it takes on a whole different meaning once you understand how and why it affects your body and health.

So what am I you going to blog about? Good question. Since I work with a varied group of clients, and each one has different dietary and supplement needs,  I thought it best to provide a wide range of topics such as recipes for people with specific diets, (ex. gluten free, sugar free, etc.) general nutrition information like easy ways to add more veggies to your diet, to information that helps guide you through the somewhat confusing area of dietary supplements.

My hope is this blog will provide some “food for thought” to peak your curiosity so you will begin to dig deeper and feel more empowered to make positive changes in your health.  This is a work in progress so if you have any questions or topics you would like me to cover just let me know in the comments section.

Thanks for reading!
Eileen