Kids in the Kitchen - Healthy Peanut Butter Cups

Happy Holidays everyone!

I wanted to make a healthy candy for a Christmas gift and I found a great recipe from the Nourishing Gourmet.  These are really easy and made with basic nutritious ingredients you probably already have on hand.  They include coconut oil, which may be new to you, but is one of my favorites for flavor and nutrition.  I will have a post soon on the benefits of coconut oil!

These are also something the kids will enjoy helping with.  When my granddaughter visited, she had fun making them with me and thought they were great.

Here is the recipe I used, adapted from The Nourishing Gourmet:

Homemade, Healthier Peanut Butter Cups

Homemade, Healthier Peanut Butter Cups
If you use another nut butter, you may need to add more honey. Peanuts are naturally sweet. For that matter, this is definitely a “to your own taste” recipe! And you can easily adjust the sweetener to satisfy you.

1st Layer:

3/4 cup of peanut butter (or use nut butter of your choice)

2 tablespoons honey

1 teaspoon vanilla (if you are making this gluten free, make sure to use gluten free vanilla)

1/4 cup of coconut oil

1/3 cup of chopped and toasted nuts, walnuts, almonds, or seeds

 

2nd Layer:

4 ounces of unsweetened chocolate

2-4 tablespoons honey *

1-In a small bowl combine the peanut butter, coconut oil, vanilla, first two tablespoons honey, and nuts. Mix until well combined.
2-Drop by the heaping teaspoon into mini cupcake pans. Place in freezer.
3-Chop chocolate into small pieces and place in the top of a double broiler (or, like I do, in a heat proof bowl that fits on top of a pot you have). Mix in the honey. Bring about two inches of water to a boil in the pot and place the bowl on top. Watch the chocolate carefully so that it doesn’t burn, stirring gently while the chocolate melts. When there are just a few chunks left in the chocolate, take off of the heat and allow it to melt completely.
4-Drop by the teaspoon over the peanut butter mixture and place back into the freezer. Freeze for 20 minutes. Take out, and using a butter knife pop them out. Keep in the freezer or refrigerator and enjoy!

*To toast the nuts, place in a dry pan over medium-high heat. Stir almost continually until they are starting to brown. Take off of the heat.
*Use honey to sweeten to your taste.

Creamy Cannelini Bean & Kale Soup

We had this soup for dinner tonight and it was very tasty and filling, the perfect dinner for a snowy cold day like today!  The kale is a great texture with the soft beans, and the spices are just right.

I soaked the beans overnight and then cooked them on low in the slow cooker today.  When I got home, it only took about 15 minutes to finish putting the soup together, and dinner was served. 

Creamy Cannelini Beans and Kale Soup

• 1 1/2 cups cannelini beans, soaked overnight
• 3 cups water
• 2 bay leaves
• 1 tsp. sea salt
• 2 tbsp. olive oil
• 1 onion, peeled and diced
• 3 garlic cloves, peeled and minced
• 4-5 kale leaves, chopped
• 4 cups water, vegetable or chicken stock
• 1/4 tsp. dried rosemary
• 1 tsp. dried thyme
• Sea salt and black pepper (to taste)

Discard soaking water from beans and cook with 3 cups fresh water.  Bring to a boil and skim off any foam that rises. Add bay leaves, cover and lower heat to simmer for 1 hour and 15 minutes.  Add 1 tsp. sea salt and continue cooking 30 minutes.  In a separate pot, saute onion and garlic in a tablespoon of water for 2-3 minutes.  Add kale and cook until wilted.  Add 4 cups chicken stock, olive oil, rosemary, and thyme.  Add the cooked beans (puree 1/2 the cooked beans in a food processor before adding to the soup pot to achieve a creamy soup consistency). Bring all ingredients to a boil, then lower heat to medium and cook 10-12 minutes.  Season with sea salt and black pepper to taste.  Delicious with Garlic Toast.

 This recipe is from www.andreabeaman.com, with minor adaptations.

You Are Probably NOT Getting Enough of This Vitamin

What vitamin do we need in amounts up to 25 times higher than the government recommends, for us to be healthy?

What vitamin deficiency affects over half of the population, is almost never diagnosed, and has been linked to many cancers, high blood pressure, heart disease, diabetes, depression, fibromyalgia, chronic muscle pain, bone loss, and autoimmune diseases like multiple sclerosis?

What vitamin is almost totally absent from our food supply?

What vitamin is the hidden cause of so much suffering that is so easy to treat?

If you guessed vitamin D, you're right!
  
Here is what several doctors have to say about this crucial vitamin:

Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.

- Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis.

I believe [vitamin D] is the number one public health advance in medicine in the last twenty years.

- Dr. John Whitcomb, Aurora Sinai Medical Center.

I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits as vitamin D. The data are really quite remarkable.

-Dr. Edward Giovannucci, Vitamin D expert.

In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such profound effects on human health. 

- Soram Khalsa MD

15 Facts You Probably Never Knew About Vitamin D and Sunlight Exposure
 

Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That’s probably because it’s free; your body makes it when sunlight touches your skin. Truth is, most people don’t know the real story on vitamin D and health.

1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.

2. The healing rays of natural sunlight that generate vitamin D in your skin cannot penetrate glass. So you don’t generate vitamin D when sitting in your car or home.

3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. Our bodies can produce vitamin D on their own when exposed to sunlight but the skin must be free of sunscreen, sun blocks and clothing, which all interfere with the process.

4. A person would have to drink 10 tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.

5. The farther you live from the equator, the longer the exposure you need to the sun in order to generate vitamin D. Canada, the UK and most US states are far from the equator.

6. People with dark skin pigmentation may need 20 to 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. This is why prostate cancer is epidemic among black men—it is a simple but widespread sunlight deficiency.

7. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless.

8. Chronic vitamin D deficiency cannot be reversed overnight; it takes months of vitamin D supplementation and sunlight exposure to rebuild the body’s bones and nervous system.

9. Even weak sunscreens (SPF 8) block your body’s ability to generate vitamin D by 95%. Sunscreen products can actually cause disease by creating a critical vitamin deficiency in the body.

10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.

11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.

12. Vitamin D is activated in your body by your kidneys and liver before it can be used.

13. Having kidney disease or liver damage can greatly impair your body’s ability to activate circulating vitamin D.

14. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required.
     

Impossible Pumpkin Pie - Healthy Version

 

This delicious nutritious pie is made with buckwheat flour instead of a white flour baking mix with zero nutrition.  And I think it is unbelievably better.  It forms its own crust, making it so easy to put together.  Although it is gluten-free, it will be loved by everyone. Top it with some organic whipped cream and this might be your new favorite holiday pie! 

Impossible Pumpkin Pie - Healthy Version (also GF)

 

Preheat the oven to 350 degrees F. Lightly grease a 9-inch glass pie plate.

In a food processor bowl add:

2 cups cooked fresh pumpkin (canned whole pumpkin will work also)
1 1/2 cups plain or vanilla almond milk, or coconut milk
2 teaspoons vanilla
2 eggs

3/4 cup organic light brown sugar
1/2 cup buckwheat flour (or see tips below)
2 tablespoons tapioca starch/flour
2 teaspoons baking powder
1/4 teaspoon xanthan gum
1/2 teaspoon sea salt
1 teaspoon cinnamon or pie spice
1/2 teaspoon nutmeg

Cover and process until smooth and creamy. Stop and scrape the sides of the bowl, if necessary to incorporate all of the dry ingredients.

Pour into the prepared pie plate and smooth evenly. Bake in the center of a preheated oven for about an hour until done. The pie should be firm- but still give a little when lightly touched. The center should not be wet. It will fall a bit as it cools.

Cool the pie on a wire rack completely. Cover and chill in the refrigerator until serving.

Makes 8 slices.

This recipe was adapted from a Gluten Free Goddess recipe.  I think this is a wonderful website for gluten-free recipes.  Since I have been gluten free for a few months now it is nice to know I can have a healthy gluten-free pumpkin pie for the holidays.  I made this pie today and we loved it! 

Pumpkin Corn Muffins

 These are amazing! 

Pumpkin Corn Muffin Recipe

These golden muffins are tender and not-too-sweet. And, they reheat beautifully. They are great with soups and chili.  They are especially yummy when hot, with butter and maple syrup, for a sweet treat.  Just out of the oven they have a crispy top that is scrumptious. 

3 large organic free-range eggs

1/2 cup olive oil

3/4 cup organic pumpkin puree

3/4 cup organic light brown sugar

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 teaspoon Pumpkin Pie Spice

1 cup Bob's Red Mill Gluten-Free Cornmeal

1 cup Pamela's Ultimate Baking Mix or other gluten-free pancake and baking mix

1 teaspoon baking powder

1/2 teaspoon sea salt

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper cups.

In a large mixing bowl, whisk the eggs till frothy, and add the oil; whisk to combine. Add the pumpkin puree and whisk well. Add the brown sugar, vanilla extract, cinnamon, and Pumpkin Pie Spice and whisk to combine.

In a separate mixing bowl whisk together the cornmeal, Pamela's Ultimate Baking Mix, baking powder, and sea salt.

Using a rubber spatula or wooden spoon, add the dry ingredients into the wet; and stir by hand just enough to make a smooth batter. Drop the batter by spoonfuls into the twelve muffin cups.

Bake on a center rack in the preheated oven for about 20 minutes or so, until the muffins are firm to the touch and golden. Check with a wooden pick, if necessary; if it emerges clean, the muffins are done.

Place the muffin pan on a wire to cool a bit- maybe five minutes- then remove the muffins from the tin and place them on the wire rack to continue cooling.

Serve warm.

Store leftover muffins (wrapped and bagged) in the freezer. Thaw and reheat by toasting or grilling.

Makes twelve muffins.

Recipe adapted from Gluten Free Goddess recipes.

There is no Junk Food. There is Food and there is Junk.

Case in point:  I just recently heard about the article by Karen Hanrahan back in 2008.  It's about a 12 year old McDonalds hamburger that looks virtually like it did when it was purchased.  Karen says in her post:

"This is a hamburger from McDonalds that I purchased in 1996.  That was 12 years ago.  Note that it looks exactly like it did the very day I bought it.  The flecks on the burger are crumbs from the bun.  The burger is starting to crumble a bit.  It has the oddest smell."

Here is her picture:

So, is this food, junk food, or a chemical concoction made to look like food?  I'll leave you to your own interpretation.

By definition, food is "any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc."  (from dictionary.com).  This burger seems to be anti-food in my mind, as I do not see how it could do any of those things.  In fact, I'm quite sure the body considers it an unnatural substance and has a hard time dealing with it.  

If you have watched the movie "Super Size Me", you can see what a steady diet of this anti-food can do and its not pretty!  In fact, its potentially dangerous.  My point with this is, that there is food (whole/unaltered/natural) that the body knows what to do with, and there is anti-food (altered/manufactured/processed) that is a foreign substance.  It takes a lot of your body's energy to deal with this anti-food which is providing little to no nutrition. 

You have a choice in how you feed your body.  Choose what will sustain life, provide energy, and promote growth.  I will be speaking a lot about whole foods and my recipes consist of whole food ingredients that are easy to prepare and taste great!   Stay tuned.

Spicy Pumpkin Soup

I just could not let another fall day go by without talking about pumpkins and making something pumpkin in the kitchen.  Just the word pumpkin seems to evoke a warm and fuzzy feeling inside, with all the images it conjures of fall and harvest and food and thankful gatherings.

Truly, the first time you see a pumpkin patch each fall, dotted with bright orange orbs of all sizes, aren't you just a little giddy?  Our fall season is enriched in many ways because of the pumpkin.


Following the Fun Facts and the Nutrition Profile, you will find a fabulous recipe for Spicy Pumpkin Soup.  I think you will love it and it is so easy.  Try it out!

Fun Facts

Other common names for pumpkins are Field Pumpkin and Vegetable Mallow.  Pumpkin seeds are also known as pepitas. Pumpkin flowers are edible.  According to Wikipedia, canned pumpkin is often recommended by veterinarians as a dietary supplement for dogs and cats that are experiencing digestive problems. The high fiber content helps to aid proper digestion. Raw pumpkin can be fed to poultry, as a supplement to regular feed, during the winter to help maintain egg production, which usually drops off during the cold months.  Pumpkin for pet health.  I love it!

Pumpkins are an iconic symbol of the bounty of harvest.  They are native to the Western Hemisphere, it is believed.  In Colonial days, the pumpkin, or pompion as it was called, was an important food source and was crucial to survival through the hungry winter months.

Pumpkins and squashes of all sorts could be baked or roasted whole in the fire, cut up and boiled, or added to soup.  Did you know that if you pour milk in a hollowed out pumpkin and bake it, you will get pumpkin pudding.  I haven't tried it yet, but I intend to!

 An eighteenth-century pumpkin by Joseph Plenck.

 
Pumpkins are also very prominent in folklore and fiction.  Think of  jack-o-lanterns, the Great Pumpkin, Cinderella's carriage, the headless horseman in Sleepy Hollow, etc.

• "There are three things I have learned never to discuss with people: religion, politics, and the Great Pumpkin." -- Linus van Pelt in It's the Great Pumpkin, Charlie Brown

Pumpkin Nutrition

Because pumpkins are one of our favorite holiday desserts in the form of pumpkin pie, we might not think of them as the nutritional powerhouse that they are.  Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients.  

 

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamins C and E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

The  vitamin C in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. Pantothenic acid, or vitamin B5 is also found in pumpkin. Vitamin B5 help balance hormone levels and manage stress.

Pumpkin Seeds

While pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.

Here is a link to pumpkin seed recipes.

Pumpkin Recipes

Here is my giant pumpkin for today's fun!  Wish I had an heirloom pumpkin, but this one will do.  

 

All the ingredients for Spicy Pumpkin Soup are pictured here.  Other than cutting and cleaning the pumpkin, this is a very easy recipe.  And fear not, you can use canned pumpkin puree, if you're not up for using a whole fresh pumpkin.  However you will miss a lot of the fun if you just open a can!

Spicy Pumpkin Soup

Ingredients

• 4 Tbsp unsalted organic butter
• 2 medium yellow or purple onions, chopped
• 2 teaspoons minced garlic
• 1/8 to 1/4 teaspoon crushed red pepper
• 2 teaspoons curry powder
• 1/2 teaspoon ground coriander
• Pinch ground cayenne pepper
• 3 (15 oz) cans 100 percent pumpkin or 6 cups of chopped roasted pumpkin*
• 5 cups of chicken broth (or vegetable broth for vegetarian option)**
• 2 cups of organic milk (optional)
• 1 tsp sea salt 

(If soup is too spicy, add 1/2 cup cream to calm it down.  If you want it sweeter, you could add 1/2 cup of organic brown sugar)

To make pumpkin purée, cut the pumpkin in half, scoop out the seeds and stringy stuff, lie it face down on a tin-foil lined baking pan. Bake at 350°F until soft, about 45 min to an hour. Cool, scoop out the flesh. Freeze whatever you don't use for future use.

Method

1 Melt butter in a 4-quart saucepan over medium-high heat. Add onions and garlic and cook, stirring often, until softened, about 4 minutes. Add spices and stir for a minute more.
2 Add pumpkin and 5 cups of chicken broth; blend well. Bring to a boil and reduce heat, simmer for 10 to 15 minutes.
3 Transfer soup, in batches, to a blender or food processor. Cover tightly and blend until smooth. Return soup to saucepan.
4 With the soup on low heat, slowly add milk if desired, while stirring to incorporate.  Add salt and adjust seasonings to taste. If a little too spicy, add some cream to cool it down.

Serve in individual bowls. Sprinkle the top of each with toasted pumpkin seeds.
Serves 8.

Well, I have a lot of this pumpkin left over.  Soon I will post more pumpkin recipes that are simple as well as simply delicious!

PS:  They are also all gluten-free, but don't tell the wheat-lovers and they will never know!

 

Skin Deep - A Guide to Safe Cosmetics from EWG

Skin Deep is a safety guide to cosmetics and personal care products, brought to you by researchers at the Environmental Working Group.  You can search the site by product, ingredient or company.  Find out exactly what is in your skin care products.  You may be surprised!  As unbelievable as it may seem, personal care products aren't required to be tested for safety.  I think we should be as careful about what we put on our skin as we are about what foods we choose to eat. 

You can also print a Shopper's Guide to safe cosmetics here, and learn more about The Safe Cosmetics Act of 2010.

 
http://www.cosmeticsdatabase.com/

Kids in the Kitchen - Crunchy Kale Chips

Here is my first post of "Kids in the Kitchen", a series of recipes that older kids can make themselves, younger kids can make with adults, and parents can feel good about, while letting their kids indulge in their favorite treats.

I had the privilege of spending the day with my two grandchildren recently and we made our own veggie chips.  With just three ingredients, and about 20 minutes, we made a healthy, tasty, crunchy treat.  Evyn, at the right, is showing us the Curly Green Kale we used that day, but any kale will work.  Here is the simple recipe:

 Kale Veggie Chips
1 Bunch Kale
2 Tsp Extra Virgin Olive Oil
1 Tsp Sea Salt 

Wash the kale and strip the greens off the middle stalk. Tear them into pieces and put in a bowl (it might make two bowls full - ours did).

Drizzle the olive oil over the kale and sprinkle with sea salt.  Massage the oil and salt into the leaves for a couple minutes, until all pieces are nice and shiny. 

Then just place the pieces on a cookies pan in a single layer.  You will need a couple cookie pans because you don't want to overlap the pieces.

Kaeden is doing a great job laying out his kale pieces.

Now just bake in the oven for 15 minutes at 350 degrees.  They should be crispy but not starting to burn.

Let them cool and then.........

.................ENJOY!

Thanks Evyn and Kaeden.  You are great 
"Kids in the Kitchen"

P.S.  Adults love these as much as kids!

Watch Your (Fo)odometer!

View My Newsletters - "Healthy Lifestyle Solutions"

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What's in Your Green Smoothie Today?

I think green smoothies are a great way to start the day and give you the energy needed to make it through the morning.  This morning my green smoothie is one of my favorites and its so super simple. 

Put into your blender a handful of spinach and of kale (large stem removed), 1 cup of blueberries, and a cup of almond or coconut milk (unsweetened), 1 cup of water.  Blend till smooth.  This makes one serving.

If you like less sweet smoothies like I do, this one is perfect.  If you like more sweetness, add another fruit, like half of a banana, strawberries, or apple.  If you don't have almond milk, you can use another milk, water, coconut water, juice or a combination of liquids.  You can also add in some superfoods like blue-green algae, bee pollen, goji berries, cordyceps, etc.  Try different combinations and you will come up with your favorites!  I will be posting more smoothie recipes too, so stay tuned. 

Here's to an energetic day!

PS. This smoothie is purple in color from the blueberries. Green refers to the greens inside!

Yummy Oatmeal Pancakes - No White Flour or Sugar!

Here is my favorite pancake recipe. 

These are the best pancakes ever, and they have no flour or sugar!  





Oatmeal Pancakes Ingredients:

1 cup milk, almond milk (or water)*

3/4 cup oatmeal (uncooked regular oats)

3/4 cup oatmeal flour  (blend oatmeal in blender till flour-like)

1 tsp baking powder (optional)

1/4 tsp salt (optional)

4 large egg whites

1/2 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add ¼ c blueberries (fresh or thawed) to recipe and omit cinnamon

Oat-Nut pancakes: Add 1 ½ tbsp diced pecans, walnuts, or almonds to recipe.

Whole Grain pancakes: Replace quick oats with hot multigrain cereal.  Prepare as directed.

High protein pancakes:  Add 1-2 scoops vanilla protein to batter, increase water.

Directions:

Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/milk mixture. Fold in egg whites until mixture is well blended.  Use a little olive or coconut oil, or butter, and cook pancakes until golden browned on both sides. 

*Depending on how long you've let the oats sit, you may need to add a little extra water to the batter to thin it out.  It will still be thicker than regular pancake batter

Healthy Home Tips Halloween Tips | Environmental Working Group

 

Tips to Green Your Halloween

Dressing up and celebrating Halloween can be fun -- especially for kids. It's easy to make it a healthy holiday for your family and the environment. Just follow these simple steps (download the PDF here) to green your Halloween routine:

Healthy Home Tips Halloween Tips | Environmental Working Group

Anti-cancer properties of watercress

Watercress is a super-duper food. Along with kale, collards, mustard greens, and turnip greens, watercress holds the highest ANDI score of 1000. Most importantly, watercress is a specialist at preventing cancer.

Read more here:
Anti-cancer properties of watercress

Non-GMO Shopping Guide

If you would like to know more about GMO foods, and why we should avoid them, here is a great website.  They have a downloadable Shopping Guide for Non-GMO Foods as well as great information on GMOs and their hazards to our health.  

Why Should I Avoid GMOs


4 Simple Tips to Avoiding GMOs:

1. Buy Organic - Certified organic     products cannot intentionally     include any GMO ingredients
2. Look for "Non-GMO Project"     verified seals
3. Avoid At-Risk Ingredients including     Corn, Soybeans, Canola, Cottonseed
4. Buy Products Listed in our     Shopping Guide... read more

If you have a baby  see this page for non-gmo baby food and infant formula.   The brands featured there are enrolled in the the Non-GMO Project Standard.  For more information please click here.

From their website:
The American Academy of Environmental Medicine (AAEM) recently released its position paper on Genetically Modified foods stating that "... GM foods pose a serious health risk". The AAEM called for a moratorium on GM food, with implementation of immediate long-term safety testing and labeling of GM food. The AAEM is just one of many organizations worldwide calling for these steps to be taken.

Homemade Ice Cream in 3 Minutes!

I just made the most delicious, creamiest ice cream ever, in 3 minutes, with only one ingredient:  frozen bananas.  Want to see for yourself how good and easy it is?

Here is what you do.   When you have bananas that are getting a little ripe and you know they won't get eaten, just peel them, break them in chunks, put them in freezer bags and freeze them.  Then when you want a healthy, creamy, cold treat you are all set for instant gratification.

Just put your frozen bananas, approximately 1-2 per person, in the blender.  Add a little liquid if you like.   I like coconut milk or almond milk.  Blend until it forms ice cream.  I have a Vita-Mix and you have to push the bananas down into the blades for a few seconds.  It doesn't take long so check your results.  It comes out like a beautiful soft serve custard-like ice cream.   I haven't made it in a regular blender, but I think it would work, just be sure to stop the blender to push the bananas down, then restart, until you get the right consistency.  A food processor would also work I'm sure.

Of course you can add whatever you want also.  I have tried walnuts, dark chocolate, and vanilla so far.  Try what sounds good to you, but truly, just bananas by themselves is extremely tasty.

Give it a try and let me know what you think. Wouldn't you love to serve your kids or grandkids a wholesome treat that they will love!

Thanks to my fellow IIN students for this idea.

All Natural Sweetener - Stevia

I would like to introduce you to my best sweetener friend, Stevia.  Not only does Stevia taste great but it is a friend with benefits!

Stevia has many favorable and exciting health benefits and it is completely non-toxic. The herb is nutrient rich, containing substantial amounts of protein, calcium, and phosphorous, as well as sodium, magnesium, zinc, rutin, vitamin A, vitamin C, and over 100 phytonutrients. Here are some of its health benefits:


Weight Loss - Stevia contains no calories and actually reduces cravings for sweets and fatty foods. Studies have shown that it also minimizes hunger sensations. Once again your sweet tooth can be satisfied guilt free. It is not only a diet aide, but beneficial for you too. New reports are stating that if taken 20 minutes before a meal, you will feel satiated sooner.

Diabetes -  Known for its nourishing properties for the pancreas, stevia has been used by diabetics for centuries as a sweetener and also as a method of controlling blood sugar levels. Studies have shown that stevia can regulate blood sugar levels when taken appropriately. This is not meant to replace current practices of a diabetic, but as an aide to control diabetes.

Hypertension - Studies have shown that stevia lowers high blood pressure without affecting normal blood pressure. The Guarani Indians of Paraguay have used stevia for centuries without any negative effects.

Teeth & Gum Care -  Due to high beneficial mineral content and anti-bacterial properties, stevia is a wonderful additive to toothpaste or diluted as a mouthwash. Not only will it not cause cavities, but it actually prevents them!

Digestion - Improves digestion and intestinal function, soothes an upset stomach and promotes quicker recovery from minor ailments. It is best to consume stevia as a tea for this effect, although other methods may also be beneficial to digestion and minor ailments.

Skin Care - Applied to the skin, stevia treats acne and other skin ailments. It also protects against premature aging. Place a few drops of stevia liquid concentrate on your skin, rinse after 30 minutes and feel the difference. Stevia may also be used on skin infections. After a 20 second stinging sensation, the pain is significantly reduced and the healing time is accelerated.
 
Addictions/Cravings - Reports keep coming in that the use of stevia has reduced cravings for tobacco, alcohol, sweet and fatty foods. Chew directly on a stevia leaf or take a few drops of the stevia liquid to help curb cravings. Take 20 minutes before a meal to feel satiated sooner.

Stevia is an outstanding, sweet tasting herb that has remarkable health promoting qualities.  

Stevia is a genus of about 240 species of herbs and shrubs in the sunflower family (Asteraceae), native to subtropical and tropical regions from western North America to South America.(Wikipedia)

Healthier Fries? You Bet!

If you often find yourself craving junk food, try eating a healthier version of that food. This week, try satisfying your sweet and salty cravings with this healthy take on French fries.
    
Spiced Sweet Potato Fries
Recipe from IIN grad Terry Walter's Clean Food cookbook
Serves 6

Ingredients:

• 3-4 sweet potatoes or yams
• 1 tablespoon extra virgin olive oil
• Tablespoon balsamic vinegar
• 1 tablespoon maple syrup
• 2 teaspoons cinnamon
• Coarse sea salt                                                                   

Directions: Preheat oven to 400 degrees. Wash potatoes and remove blemish spots and dried ends. Slice into sticks and place in large bowl. Drizzle on remaining ingredients and toss to distribute evenly. Spread coated potatoes in single layer on cookie sheet and bake 10 minutes. Remove from oven, flip slices and bake another 10-20 minutes or until tender and browned (cooking time will vary depending on thickness of potato slices). Serve hot & enjoy!

When to Buy Organic -- Download the Guide | Environmental Working Group - Dirty Dozen & Clean 15

Do you need to buy everything organic?  Probably not.  This information will help you make informed choices.  By knowing what is most heavily sprayed, you can help reduce your body's toxic burden.  By knowing what is lowest in pesticides, it can help you save money.

Download a List to Take to the Grocery Store, or an App for Your I-Phone
Download the Guide | Environmental Working Group


  
Top Reasons to Use EWG’s Shopper’s Guide to Reduce Your Pesticide Exposures
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Confused About Food?

Everyone already knows we should eat lots of fruits and vegetables and whole grains, and we should exercise regularly, to be healthy. They don't need me or anyone else to tell them that. So why are we as a nation, getting more obese and unhealthy every day?

Well, for one thing, it is complicated to figure out what is healthy and what is not in our food supply today. With genetically modified foods, factory farming, pesticides, herbicides, antibiotics, additives, preservatives, flavor enhancers, and who knows what else in grocery store and fast food, most people need some help in clearing up this confusing mess so they can feed themselves and their family with the confidence that they are being nourished, and without the fear that they are inadvertently poisoning them in the process!

I have been interested in health and nutrition for most of my life. I read Prevention Magazine at my grandmother's house when I was in early grade school. I helped in her gardens and cooked and preserved foods with my mother. I encouraged my children to eat a wide variety of whole foods, and limited fast food and sugary snacks.  Eating healthy has been my life's quest, but I must admit, I had become confused myself with what to eat. It seemed there was a new diet coming out every other week, that was supposed to be the answer to our problems. And the newest diet likely contradicted the philosophy of one or more of the previous diets!

And then there is the yo-yo diet syndrome that many women of my generation know all to well. What we found after years of that dieting mindset was that none of them worked long term, most of them weren't healthy, and now years later, because of the yo-yo'ing, we can't lose weight at all through dieting!  It is time for a new approach.

So alas, as I am a determined sort, I came to find a way out of this dilemma, and I want to share what I have learned about health and nutrition. Life is our greatest teacher and I have done my share of experimenting on myself with each new diet trend, nutritional supplement, or self-improvement book that I have studied or tried. Don't get me wrong, many of them are great, but the problem for me was that many times I would let the opinion or recommendation of someone else override my own innate knowing of what is right for me.

My way out of the confusion came gradually to me as I began to rely on my own intuition, and began to realize that just because it worked for the author or spokesperson, it may not be right for me. And then I found the Institute for Integrative Nutrition which sort of pieced it all together for me. Their curriculum is based on "bio-individuality", meaning one person's food may be another person's poison. At IIN, we learn from the best of the best -- leading edge holistic health, nutrition, and wellness experts. I'm sure you would recognize many of them.  It has been an enlightening and empowering experience and I am ready to pay it forward.  I hope to help guide others on their journey of self-discovery, in a way that is right for them!

Welcome to Feeding Life Force!

Definition of Life Force:   the vital force or impulse of life; one's source of vitality, spirit, energy, and strength; also called élan vital
(www.dictionary.com)

Feeding Life Force is about eating for energy, health, strength and vitality in a way that nourishes our body, our mind, and our spirit.  And it is about feeding our life force not only through food, but also our lifestyle choices.