Wednesday, June 29, 2011

Have a Berry Good 4th of July & Patriotic Popsicle Recipe

Berries are in season and they are a perfect natural summer snack!  They are extremely rich with antioxidants which help prevent and even fight cancer.  They are also very low on the Glycemic Index, which ranks how fast and how high a food raises the body's blood glucose or blood sugar level.  Low-GI foods can help you to feel fuller for longer after eating. This can help you to either lose weight or to maintain a healthy weight because when eating them you are less likely to want to snack or to pick at food between meals.  Low-GI foods can also help reduce your risk of developing Type 2 Diabetes, heart disease and certain eye diseases.

Blueberries are especially noteworthy for their nutritional benefits and are loaded with Vitamin C, B Complex, Vitamin E, Vitamin A and more.  In just one serving, you can get 14 mg of Vitamin C, almost 25 percent of your daily requirement!  Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries.  It also promotes iron absorption and a healthy immune system.

Blueberries are loaded with dietary fiber.  Research has shown that most of us don’t get enough fiber in our diets.  Eating foods high in fiber will help keep you regular, your heart healthy and your cholesterol in check.  A handful of blueberries can help you meet your daily fiber requirement.

Additionally, blueberries are an excellent source of manganese. Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into energy.

Blueberries are also leaders in antioxidant activity.  According to the U.S. Department of Agriculture (USDA), blueberries are near the top when it comes to antioxidant activity per serving (ORAC values).  Antioxidants work to neutralize free radicals - unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s Disease.  Substances in blueberries called polyphenols (specifically the anthocyanins that gives the fruit its blue hue) are the major contributors to antioxidant antioxidant activity.

To get the amazing health benefits of berries, eat them fresh or frozen.  Great creative and use them in tasty creations such as smoothies.  Plain frozen Blueberries are one of my daughter's favorite summer snacks.  It's as easy to prepare as opening the freezer bag and filling a bowl!

Patriotic Yogurt Popsicles

Ingredients:
• 1 Cup Organic Yogurt, mixed well
• 1 Cup Fresh or Frozen Berries (use a red and blue berry combination: blueberries and strawberries, raspberries and blackberries, etc.)
• 1-2 Tbs honey (raw honey is best)
• Popsicle Kit (Keep it natural by buying ones made from stainless steel or BPA-free plastic - available at many grocery stores, home stores or online)

Directions:

Place the yogurt and honey in a blender.  Blend until mixed.  Add berries and blend just enough to mix them in (to keep the red and blue colors distinct) or to desired consistency.  Pour into popsicle holders and follow manufacture's instructions.  Put into freezer for about 5 hours or until frozen solid.  Enjoy!

Wednesday, June 22, 2011

Keeping Your Family Vacations Healthy & Frugal, Plus Low Fat Granola Recipe!

A little preparation can go a long way to keep your family trip an enjoyable experience as well as a healthy and cost-effective one.  Making wise menu selections at restaurants and packing your own snacks will not only be better for you, it will make you feel better as well.  I'm sure every parent can relate with how much more peaceful family trips are when your children are feeling their best.

Choosing Healthy Meals
You've probably already faced the struggle at restaurants of trying to order healthy options for your family.  It seems especially difficult with children as often the only things available on the Kid's Menu are either deep fried or refined flour and processed cheese (macaroni and cheese, pizza, etc.).  However, most restaurants will be happy to substitute and make alterations for you.  For example, with a simple request a "deep fried chicken fingers and french fries" meal can be turned into a grilled chicken breast with green beans". They should still provide the smaller portions and price.  Other things to watch out for is requesting "real butter" at the table instead of using transfat (hydrogenated) margarine as well as asking for steamed vegetables. Holding the sauce on entries also keeps you from fat and "mystery ingredients" that often aren't natural. Something else you'll want to avoid for you and your children is pop, kool aid and artificial punch.  Regardless of health concerns over the ingredients, it's no fun being trapped in a car with kids hopped up on caffeine and sugar!  Better options are milk, fruit juice (ask if it's 100% juice), unsweetened iced tea or just plain water.  Restaurants have lemon or lime slices that they will provide free upon request that can add flavor and fun for young children. 

Pack a Cooler with Fresh Veggies:  Cut up carrots and celery last well on car trips.  My daughter loves cucumber slices, but those are better for just one to two day outings.  Try something different with slices of sweet bell peppers (orange, red and yellow all have distinct flavors), turnips or sweet pea pods. Personally, I enjoy nibbling on slivers of red cabbage with its natural sweet flavor.

Bring bags of Fresh Fruit:  Wash these before you pack them. Apples and oranges hold up well under the bustling of a trip.  From personal experience avoid bananas, they might sound like a good idea, but after being banged up on a roads trip, they’ll just end up being brown and squashed. 

Mix Your Own Trail Mix:  I like to mix my own trail mix by buying from the bulk bins at the health food store.  Some personal favorite ingredients are:  sunflower seeds, almonds, pumpkin seeds and dried fruit.  Granola works well as a great base, buy pre-made or try the naturally low-fat recipe below.  Great additions are all-natural yogurt covered raisins and semi-sweet chocolate chips, yet limit these as the calories can add up. This is especially true of dried fruit because even though it has most of the nutrients of fresh fruit, it has the natural sugar as well because it is in a concentrated form with the water removed.  Therefore, it’s easy to lose track of how many calories you’ve actually eaten.  Another caution about dried fruit is that you have to read the ingredients closely as much of what the regular grocery stores offer has added sugar and even artificial dye for coloring! 

Take Hard boiled Eggs:  Store them in a cooler with ice and keep them unpeeled.  You can put a little sea salt in a ziplock baggie and just dip the eggs into it to enjoy.  Eggs are an excellent snacking choice as they are a super food, packed with protein, vitamins and nutrients.  For just 70 calories – an egg provides 6 grams of protein, that equals 10% of the daily-recommended value of protein (in a 2,000-calorie diet).  Eggs contain all the essential protein, minerals and vitamins, except Vitamin C.  In addition, egg yolks are one of few foods that naturally contain Vitamin D.

Bring Your Own Sweets:  If you know your family will get the munchies for sugary sweets on the trip and will buy them anyway (it is a vacation after all!), then just make your own and pack before you go.  Cookies and brownies can be made and frozen a few weeks ahead of time.  When you make them homemade, from scratch and with 100% all-natural ingredients you'll get your sweet tooth filled, yet have the satisfaction knowing that you’re avoiding health hazards such as transfats (hydrogenated oils), high fructose corn syrup, artificial preservatives and dyes.  Plus, homemade always tastes better!

Pack Your Own Water:  My hubby and I like to keep our travel expenses down and health up by bringing along some gallons of water that we distilled at home with our reverse osmosis system.  We bring stainless steel drinking containers that can follow us out of the car and along on our adventures. This keeps the plastic bottles out of the landfill.  (67 million water bottles are thrown away each day.)  It also guarantees the quality of the water we're drinking and prevents any toxins from the plastic water bottles from getting into our bodies.  Potentially dangerous, endocrine-disrupting chemicals found in most pre-packed water bottles are BPA (Bisphenol A) and Phthlates.  These can negatively affect hormones of both genders which can cause fertility problems, immune systems, increase risks of cancer and learning and behavior problems.

Easy Clean Up:  Bring trash bags along to help keep your area clean - we reuse our plastic grocery bags as small trash bags. This is especially helpful as you'll have fruit peels that will need disposing. Throwing in a roll of paper towels for napkins is also a good idea.

Low Fat Granola Recipe
Yields: 20 servings 

I love this homemade granola - it is very tasty and perfect for both morning cereal or trail mix snacking. It will keep for at least a month, store it in recycled oatmeal containers.  For morning cereal, I usually leave out the almonds and just use raisins in it.  For trail mix I like almonds with various dried fruit.  For a nice holidy trail mix you can use dried cranberries, cherries and mini semi-sweet chips.  (Package these in decorated bags or cute containers and it also makes great gifts.)  Enjoy and get creative!

Ingredients:
  • 3 Bananas, peeled and diced
  • 1/4 Cup packed brown sugar
  • 1/4 Cup Hot Water
  • 1 TBS Vanilla Extract
  • 2 tsp Ground Cinnamon
  • 1 tsp Salt
  • 8 Cups Quick Cooking Oats
  • 8 oz. Raisins (or dried fruit of choice)
  • 8 oz. Blanched Slivered Almonds (or nuts of your choice. I pre-roasting my almonds to give them a richer flavor and texture)
Directions:
  1. Preheat oven to 250 degrees F.
  2. Puree the bananas in a food processor or blender. Add the brown sugar, hot water, vanilla, cinnamon and salt mix well.
  3. Pour mixture into a large mixing bowl, add oatmeal and mix well.
  4. Spread onto large baking sheets and bake for 1 & ½ to 2 hours (depending upon your oven) stirring frequently. Cook longer for crunchier if desired. Once cooled add the dried raisins and nuts or other additions, as little or as much as you want. Mix and enjoy.

Wednesday, June 15, 2011

Naturally Repel Mosquitoes

Most insect repellants out there are loaded with toxic chemicals, especially the pesticide DEET which is a potent neurotoxin.  It is so poisonous that even the Environmental Protection Agency says you should wash it off your skin when you return indoors, avoid breathing it in and not spray it directly on your face.  DEET has been associated with a variety of health problems ranging from dizziness to seizures, and children are especially susceptible. The American Academy of Pediatrics advises against using repellents containing more than 10% DEET on kids under 6.  Thankfully, there are several effective natural options to keeping away mosquitoes and other insect pests.

Purchase Natural Bug Spray:  You can find all-natural bug spray (usually only available in health food stores or online), yet always carefully read the label.  There should be a 100% ingredient disclosure; examine it to make sure it's chemical-free.
  
Make Your Own Natural Insect Repellent*:  You can select and mix your essential oils based upon your specific needs**.  Are you trying to keep away just mosquitoes or do you need to repel biting flies and ticks too?  A list of which oils are good at deterring which insects are listed below as well as instructions for mixing.

Ingredients:
  • 10-25 Drops (TOTAL) of Essential Oils

For Rubbing Application (Avoid contact with clothing as some material may stain.):
  • 2 TBS of a carrier oil such as almond oil, grape-seed oil (extra-virgin olive oil or sunflower oil can be used as well, but this will result in a thicker oil)

For Spray Application:  (Unless it's extremely delicate material such as fine silk, you do not have to be cautious about clothing contact.) 
  • 2 TBS vodka  (Although I personally do not consume alcohol, 100% natural alcohol such as vodka is safe and effective for topical application for many bath and body purposes.  In contrast, isopropyl “rubbing alcohol” is a petroleum product and is linked to several negative health effects when it comes into contact with the skin.  As with NyQuil and any other consumable alcohol product, always keep it out of the reach of children.)
The following essential oils work well against biting insects:
  • Lavender Oil (Mosquitoes, Biting Flies and Lice)
  • Lemon Eucalyptus or Regular Eucalyptus Oil (Mosquitoes, Ticks and Lice)
  • Pennyroyal Oil (Mosquitoes, Biting Flies)
  • Citronella Oil (Mosquitoes and Biting Flies)
  • Clove Oil (Mosquitoes)
  • Fennel Oil (Mosquitoes)
  • Thyme (Mosquitoes)
  • Castor Oil (Mosquitoes)
  • Lemon Oil (Mosquitoes)
  • Orange Oil (Fleas)
  • Rose Geranium (Ticks and Lice)

Directions:
Mix the essential oil with the carrier oil or alcohol. Rub the oil solution or spray the alcohol insect repellent onto skin or clothing, using care to avoid the sensitive eye area. You'll need to re-apply the natural product after about an hour or after swimming or exercise. Unused natural insect repellent may be stored in a dark bottle, away from heat or sunlight for at least six months. If you wish, you may combine the oil with aloe vera gel to change the consistency of the product.

*If you are pregnant or nursing, do not use any mosquito repellent, natural or otherwise, until after you have gotten it cleared by your physician.

**Although essential oils are natural, it is possible they could cause skin irritation.  Therefore, if you have very sensitive skin, it would be wise to do a skin patch test before applying all over your body.  To do a skin patch test, mix 1 drop of the essential oil you wish to test in 1 tsp of the carrier oil.  Apply a small amount of this mixed oil to the inside of your wrist or elbow and leave uncovered for twenty four hours.  This area must not be washed for this period of time.  If no sign of itching, redness or swelling occurs after the 24 hour period, it should be safe for you to use the oil.  If you have never used any form of carrier oil on your skin, it would be advisable to first do a skin patch test using only the carrier oil.



Electronic Repellents: These utilize one to two sound frequencies to simulate dragonflies, a natural predator of the mosquito. The devices come with Velcro bands for wearing on your wrist or ankle, or on your pocket or belt for a versatile, compact unit that you can take anywhere for protection.

Plants that Discourage:  Some plants are naturally deterrent to mosquitoes.  Select ones that will grow in your area and strategically plant them around the yard.  To best release the natural oils, you will want to brush against the plants or occasionally crush some of the leaves and flowers.  You can also cut some and display in vases.  The following plants are proven to discourage mosquitoes:  marigolds, rosemary, basil, catmint, pennyroyal, Thai lemongrass, mint, citronella, Horsemint, catnip, garlic, tansy and mosquito plants.

Citronella Candles:  Citronella is the number one mosquito repellent.  Burn natural citronella candles with pure essential oils (not cheap, artificial fragrances).

Fragrances to Avoid:  Other ways to reduce mosquitoes’ attraction to you is to avoid some scents that actually attract the insects.  Perfumes can do this, as well as bath and body products that have added fragrance such as deodorant, soaps, hair products, sunscreens and cosmetics.  Beware of even lingering fragrances from fabric softeners or dryer sheets.  

Avoid Peak Hours:  Stay indoors during the peak mosquito hours, from dusk until dawn. 

The Right Clothing:   Protect yourself with long sleeves, pants and socks – the more of your skin that is covered, the better.  Also, try to avoid wearing dark clothing as mosquitoes have very poor vision and you will make yourself more of a target.

Bat Houses:  Bats are a wonderful and natural, mosquito munching machine to have in your yard.  Small brown bats (the kind in North America) can eat up to 1,000 mosquitoes in just one hour!  Unlike the horror movies would like you to believe, bats are actually quite safe and having them in your yard is statistically much less dangerous than owning a dog.  (Of course, children should be warned to leave bats alone, just as they learn to leave bees or strange dogs alone.)  Building a bat house is as easy to make as a birdhouse and you can find free plans on-line or buy one pre-made.  Make it a learning experience with your child by turning it into a science fair project or a home school study.

Foods to Avoid:  Don’t eat bananas during mosquito season because there is something about how your body processes the banana oil that will turn you into a mosquito magnet.

Take Supplements:  Some supplements cause your skin to taste bad to mosquitoes and thus keep them away.  Vitamin B Complex and Garlic capsules when taken daily for about a month before mosquito season will be enough. Continue taking them throughout the season. These supplements will not only help support your immune system in case you get bitten, but they have a myriad of other health benefits as well.
           



Wednesday, June 8, 2011

Summertime Smoothie Recipes


Summertime is the perfect time for smoothies! They are a great alternative to ice cream and can fill your sweet tooth craving with natural goodness.  Fruit juice or yogurt based smoothies are loaded in nutrients and antioxidants.  Plus, they are easy to make and you probably already have most of the ingredients on hand.  Whenever I have more ripe bananas than I can use, I throw some in the freezer for future smoothies.  For even extra nutrients, you can add a small handful of spinach leaves to berry smoothies and you won't even taste the difference!  Other examples of healthy add-ins are all-natural whey protein powder, ground flaxseed and bee pollen.

The instructions for the below recipes are to put all of the ingredients in the blender (break the frozen bananas into three or so pieces) and blend until the desired consistency is reached. Pour into a glass and serve immediately.  If you prefer a thicker consistency, add more fruit or less liquid. If you like it thinner, do the opposite.  The recipes listed will yield an amount for one large smoothie or two smaller ones.  You'll find that smoothies with fruit and ice will be more refreshing and thirst quenching, while ones with yogurt will be more rich and dessert-like.  Try different combinations and use your favorite fruit or juices for unique flavors!  Below are some of my favorite recipes, you can share yours on the The Natural Mommy Blog Facebook Community
  
For the dairy used in the recipes, I suggest using organic milk and yogurt.  Buying organic is especially important in dairy products as the genetically engineered bovine growth hormones used in all non-organic American dairy (unless the milk is labeled "“NO rBGH”) increases a person's cancer risks in addition to other disorders.  (Experts Dr. Michael Hansen from the Consumers Union and Dr. Samuel Epstein from the Cancer Prevention Coalition assert that milk from rBGH-injected cows contains substantially higher amounts of a potent cancer tumor promoter called IGF-1 as well as higher levels of pus, bacteria, and antibiotics.)

I recommend whole milk and yogurt for the smoothies as numerous studies reveal that a balanced diet including these actually leads to greater weight loss than a diet of skim or non-fat milk or yogurt.  For example, a 2005 study published in the Archives of Pediatrics and Adolescent Medicine followed almost 13,000 children (ages nine to fourteen years of age) for three years.  They found that weight gain was associated with drinking reduced-fat and skim milk. 

If you have food allergies or are lactose intolerant, you may substitute the dairy with other healthy options such as almond milk, rice milk and coconut milk.  Regarding the honey used in the smoothies, please note that honey should never be given to a child under one year of age.  Other all-natural sweeteners that you could substitute are stevia, xylitol (birch syrup), date sugar and maple syrup.

Strawberry Banana Smoothie
1 Cup Frozen Strawberries
1 Medium Frozen Banana
1 Cup Whole Milk

Citrus Berry Smoothie
1 Cup Frozen Mixed Berry
1 Cup 100% Orange Juice
 
Berries 'N Cream Smoothie
1 Cup Frozen Berries (Mixed Berries, Strawberries, Raspberries and Blueberries work well)
1 Cup Whole Milk

Chocolate Banana Smoothie
1 Medium Frozen Banana
1 Cup Whole Yogurt, Vanilla Flavored or Greek Yogurt
2 TBS Honey
2 tsp Cocoa Powder
1 Pinch Cinnamon (Can add more to taste)
(For extra chocolately

Peanut Butter Banana Smoothie
1 Frozen Banana
1 Cup Whole Yogurt, Vanilla Flavored or Greek Yogurt
2 TBS Peanut Butter*
¼ Cup Non-Fat Milk
*Almond and cashew butter are even healthier alternatives but can be more difficult to find and tend to be pricy. When selecting your brand, be sure to choose either an all-natural or organic variety with sugar instead of the typical high fructose corn syrup.  If you don't mind it not being as sweet, it's even better to select peanut butter made with one ingredient - "peanuts". Once you get used to peanut butter not tasting sweet as we have been conditioned to, you should enjoy the pure nutty taste.

Mango Apple Smoothie
1 Cup Frozen Mango
1 Cup 100% Apple Juice

Peach Smoothie
1 Cup Frozen Peaches
1 Cup 100% White Grape Juice

Wednesday, June 1, 2011

Buying Organic on a Budget

Although I don't have a large budget for my family's groceries, I place a big importance on eating all-natural and organic.  While that might sound like a contradiction, I've learned how to do it and I'm pleased to share some tips with you.  Do you have any ideas on how to lower the grocery bill?  To share, comment below or join the community on Facebook - The Natural Mommy.

Organic Coupons
It’s true, you won’t usually find organic or 100% natural products in your Sunday newspaper's coupon section (although their popularity is growing), but thankfuly the internet is full of great deals!

Organic Coupon Collection Sites: 
BestOrganicFoodCoupons.com
WholeFoodsMarket.com
Healthy-holistic-living.com/organic-food-coupons.html


You can also search the website for your favorite brands and on their homepage look for a “coupon”, “promotions” or “offers” section.  Some of these sites additionally provide coupons on their online newsletters if you sign up.

Some of my favorite products’ sites that post coupons:

SeventhGeneration.com - Seventh Generation has great natural household cleaning products, baby diapers and wipes, personal care items and more
EarthsBest.com - Organic Baby Food and food for kids of all ages and baby care products
Kashi.com - All-Natural multi-grain products (featuring cereals, crackers, entrees, cookies, etc.) without high-fructose corn syrup and other artificial ingredients
CascadianFarm.com - You'll need to sign up for their newsletter for coupons. Cascadian Farms has everything from Organic cereal, granola bars (the only ones I’ve found at my regular grocery store without high fructose corn syrup!), jams, frozen fruit and veggies and more
SimplyOrganicFoods.com - Organic dressings, sauces and seasonings and Gluten Free Baking Mixes
Stonyfield.com - Stonyfield has organic yogurts, milk, and other dairy products. In addition to posting coupons, their products carry product codes that can be redeemed online for free product or other special offers.
OrganicValley.coop - High quality organic yogurt, milk, cheese, butter, meat, produce, etc.

The "Dirty Dozen” of Produce
The “Dirty Dozen” of produce as they are nicknamed contain 47 to 67 pesticides per serving.  These foods are believed to be most susceptible because they have soft skin that tends to absorb more pesticides.  (This report came from the Environmental Working Group that reviewed nearly 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration.)  When you're budget is tight, knowing which produce is the most important to buy organic and strategically purchasing just these can still save your family from a lot of pesticide contamination.  "You can reduce your exposure to pesticides by up to 80 percent by buying the organic version of the Dirty Dozen," states Amy Rosenthal of the Environmental Working Group. 

Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Sweet Bell Peppers
Spinach, Kale and Collard Greens
Cherries

Potatoes
Imported Grapes 

Lettuce

Buy in Bulk 
When the items I regularly use go on sale I LOAD UP!  If you don't already have them, an investment in storage shelves and a half-size to full-size freezer are great tools to help.  (Go frugal by getting these at garage sales or through the classifieds.)

Many health food stores have discount, bulk purchasing through them. They may have a membership/owner program where you pay an annual fee for year round savings.  (Of course, you’ll need to do the math as to how much it would save you specifically.)   For instance, the local one that I’m part of has special sales just for members and if you buy the items in cases, you get additional savings.  To help me out during those times when I need a really quick cooking help, I recently bought a 12 pack case of all-natural macaroni and cheese made with organic pasta for just $0.90 per 6 oz. box!  Even if your local health food store doesn’t offer membership programs, don’t be afraid to ask the manager if they would be willing to order items for you in bulk at a discount.  Health food stores usually have a smaller customer base than the larger area grocery stores, so they are often happy to accommodate you while increasing their sales.

Even if you’re already saving money by making your own home cleaning and bath and beauty products, you'll probably be surprised at finding how much more you could save by buying the ingredients in bulk.  For instance, for my products I buy my baking soda, cornstarch, Epsom salts, oatmeal and more for a mere fraction of the price that I would at the regular grocery store.  For me, I can drive to nearby bulk food store where they sell packaged ingredients in various sizes.  Wholesale stores and clubs can also be a good option.  The internet is also a great place to buy in bulk that you can take advantage of regardless of the stores near you!

Organic Farm & Food Co-ops
Organic Farm and Food Co-ops are when people join together to form a buying club where you can purchase organic meat and produce (in bulk or by the pound).  Some offer purchasing “shares” for the coop or animal that allow you to legally buy non-pastured dairy products.  Depending upon your area, you might even find one that delivers seasonal produce right to your door!  To find one near you, search the internet or ask at your local health food store for leads.

Plant a Garden
Another way to save money is to raise an organic garden.  If it sounds like a laborious task, you might be amazed at new, easier methods and their growing popularity.  You can start small with a few upside down hanging tomato plants that can provide a bountiful harvest without affecting your yard's landscaping.  Square foot gardening with raised garden beds have a very high yield, naturally control pests and weeds and you don't have to worry about your soil's nutrient or chemical toxity level.  (For a how to, read "All New Square Foot Gardening" by Mel Bartholomew.)