Coffee - To Drink or Not To Drink?

Have you ever paused to think if your morning wake up beverage was actually good for you? Or, have you thought about becoming a coffee drinker because of supposed health benefits?  As we examine various studies and current medical evidence, there are certainly advantages to this brewed beverage.  Although, the type of coffee, quantity and what you drink with it is vital to it's positive health benefits as well as it's potential health detriments.  Also, as with many things out there, there are times to avoid it or at least extremely limit it such as pregnancy.  Get the full scoop below.

Disease Fighting Properties
According to Donald Hensrud, M.D. from the Mayo Clinic, newer studies have shown that coffee has protective health benefits, such as protecting against Parkinson's disease, type 2 Diabetes and Liver Cancer. An 18 year study involving 125,000 + people revealed that people who drink 1 to 3 cups of coffee have a decrease in their diabetes risk.  A study showed that, current (or past) coffee drinkers had a 60% reduction of diabetes risk compared to people who never drank coffee. Researchers think that a certain type of chemical found in coffee (called quinines) contribute to this diabetes connection. When lab rats are given quinines, their sensitivity to insulin increases. That means it takes less insulin for the body to do its job of regulating blood sugar. In diabetes, cells become less and less sensitive to insulin (so the body needs to make more and more until the pancreas (which makes insulin) just gets worn out.

Coffee also has benefical antioxidants that are unique to the coffee bean.  A recent study supports the health benefits of coffee by showing how the antioxidants in caffeine fight damage-causing free radicals. Researchers say their experiments explain the chemistry of how the antioxidants in caffeine seek out and destroy free radicals associated with Alzheimer's and heart disease. Free radicals are molecules in the body that attack healthy cells and cause damage that can lead to disease. The health benefits of antioxidants are largely due to their effects in protecting against damage from these free radicals.

Drinking moderate amounts of coffee is also connected with a reduction in the risk of stroke. A study found drinking more than one cup of coffee a day was associated with a 22 to 25 percent lower risk of stroke, compared with those who drank less.  "Therefore, even small health effects of substances in coffee may have large public health consequences," Susanna Larsson, Ph.D., lead author of the study and a researcher in the Division of Nutritional Epidemiology, National Institute of Environmental Medicine, Karolinska Institute in Stockholm, Sweden, was quoted as saying.  Groups who reported drinking 1-2 cups per day, 3-4 cups per day or 5 or more cups per day had similar benefits compared with those who reported daily intake of less than a cup of coffee.  After adjustment for other risk factors, coffee consumption was associated with a statistically significant lower risk of total stroke, cerebral infarction and subarachnoid hemorrhage, Larsson said.

What About Decaffeinated Coffee?
Good question, looking at people who drank decaffeinated coffee can tell us whether the caffeine in coffee give it the health benefit or if other substances in coffee (like antioxidants) are doing the trick. Turns out that the answer is a resounding "Yes." People who drank only decaffeinated coffee showed about half the diabetes risk reduction as people who drank caffeinated coffee (compared to those who drank no coffee). So it seems the caffeine is part of the benefit, but something else in coffee helps too.  Try "Swiss Water Process" decaf. If you are going to drink decaffeinated coffee, be sure that it uses a non-chemical based method of decaffeination. The "Swiss Water Process" is a patented method and is the best choice. Most of the major brands are chemically decaffeinated, even if it says "naturally decaffeinated" right on the container. If you are unsure of the methods, contact the manufacturer.

Risks Associated with Coffee
The health benefits of coffee do not increase much after one cup of coffee (8 oz.), whereas negative side effects definately do.  Studies have shown that caffeine in coffee can raise blood pressure and levels of stress hormones, and if consumed in large quantities it can lead to heart palpitations, jitters and nervousness. 

Another reason to limit coffee consumption to just one cup a day is that it appears drinking it may interfere with your body's ability to keep homocysteine and cholesterol levels in check, most likely by inhibiting the action of the vitamins folate, B12 or B6.

If you drink coffee, it's import to use organic coffee as coffee especially is a heavily sprayed crop.  Coffee is usually not grown in the United States and we therefore have no control over how many pesticides are sprayed on coffee crops. As such, coffee is a heavily sprayed crop, so drinking coffee is likely to expose you to a dose of pesticides with each cup. Drinking organic coffee will help to reduce or eliminate the exposure to toxic herbicides, pesticides and fertilizers. These pesticides have been proven to increase risk of prostate cancer and other cancers, Parkinson's Disease and miscarriages. 
Some more natural minded doctors, such as Dr. Joseph Mercola, warn that pregnant women should never drink coffee. Caffeine is a stimulant drug that easily passes through the placenta to the developing fetus and is also transferred through breast milk. Unique during pregnancy and in infants, the half-life of caffeine is increased, which means that it will stay in your body, and your baby's body, longer. Moreover, fetuses have no ability to detoxify caffeine.    Research suggests that drinking more than 300 mg of coffee daily, or the equivalent of two to three 8-ounce cups, may increase the risk of miscarriage, birth defects such as cleft palate and low birth weight.  Even with moderate caffeine intake, when the woman experiences no effects, studies have found changes in both the mother's and the fetal heart rate and blood pressure. Preliminary studies also suggest that drinking four cups of coffee or more per day may put the infant at an increased risk of sudden infant death syndrome (SIDS). Caffeine may also make it more difficult for women to maintain necessary levels of iron and calcium, which are especially important during pregnancy.  Coffee also has the issue of pesticide contamination, which is particularly harmful during pregnancy.

Although to a non-pregnant individual, coffee may not be very harmful, other beverages such as milk and juice contain nutrients that coffee does not. Also, keep in mind that coffee accompaniments such as cream and sugar add fat and calories to your diet. Finally, heavy caffeine use — on the order of four to seven cups of coffee a day — can cause problems such as restlessness, anxiety, irritability and sleeplessness, particularly in susceptible individuals.

Another warning regarding coffee is to only use unbleached filters. If you use a "drip" coffee maker, be sure to use non-bleached filters. The bright white ones, which most people use, are chlorine bleached and some of this chlorine will be extracted from the filter during the brewing process. 
 
Avoid Coffee if You Have High Blood Pressure, Insomnia or Anxiety
Since coffee is a stimulant it will only worsen the symptoms of insomnia and anxiety and should definitely be avoided. People with panic or anxiety disorders may find that they are especially sensitive to caffeine and may find that even a small amount of the stimulant exacerbates their symptoms. Similarly, the caffeine will linger in your body for hours after you drink it, so it may keep you up at night even if you drink it long before bedtime. For those with high blood pressure, a general rule is that the more caffeine you drink in a day, the higher your blood pressure will be. So if you are already at the higher end of the scales, drinking coffee will only increase your blood pressure further. 

How to Wean Yourself Off of Coffee
If you plan to stop drinking coffee and stop "cold turkey" you will likely experience symptoms of withdrawal that can include severe headache, fatigue and depression. This can be avoided by cutting down the amount you drink gradually over a period of days or even weeks. It's also important to drink plenty of water during the process in order to keep your body well hydrated. If you find that you miss your morning coffee-drinking ritual, I found a good replacement that I used during my pregnancy of "Dandeblend" – available at some health food stores and online. It is a natural, herbal supplement made from dandelion root, chicory and beets and the grains of barley and rye. It actually tastes remarkably like coffee and has many health benefits from it's herbal ingredients. 
 

Natural Recipe of the Week:
Whole Grain, Sugar-Free Cornbread
This tasty, healthy cornbread is great when you want some all-natural corn bread to top off your meal, a perfect accompaniment for chili or bean soup. Although it's whole grain, it will yield a moist, dense cornbread.

Ingredients:
1 cup whole wheat pastry flour
1 cup yellow cornmeal
1/2 cup raw honey (use 1/4 cup honey if you don't like your cornbread sweet)
1 teaspoon sea salt
3 1/2 teaspoons baking powder
1 egg
1 cup milk
1/3 cup expeller pressed canola oil

Directions:1.  Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9 inch round cake pan.
2.  In a large bowl, combine flour, cornmeal, sea salt and baking powder. Stir in honey, egg, milk and oil until well combined. Pour batter into prepared pan.
3.  Bake in preheated oven for 20 to 25 minutes, or until a toothpick inserted into the center of the loaf comes out clean.

What's in that Water?

 

When one thinks of the word "water", what often comes to mind is "refreshing" and "healthy".  Although, unfortunately in our modern age of pollutants, the water you drink may be anything but...


Bottled Water
On October 15th, the Environmental Working Group (E.W.G.) released an industry-rattling report that reveals the dirty truth about bottled water. Read the complete report. The E.W.G.'s comprehensive testing on 10 brands of US bottled water and found the following alarming contaminants: 

• Cancer-causing Byproducts of Chlorination
• Fertilizer Residue like Nitrate and Ammonia
• Industrial Solvents
• Caffeine
• Pharmaceuticals drugs
• Heavy Metals and Minerals Including Arsenic and Radioactive Isotopes
• A Broad Range of Other, Tentatively Identified Industrial Chemicals
• Overall the bottled water tested contained 38 chemical pollutants altogether, with an average of 8 contaminants in each brand. More than one-third of the chemicals found, are not regulated in bottled water.

Tap Water
Unfortunately, tap water often isn't any better... as typically, over 260 contaminants are found in our public water supplies.

What is Safe to Drink?:  Thankfully, there is an affordable option out there that uses regular tap water.  Quality reverse osmosis systems filter tap water on a the leval of an ion, at 0.0009.  The system my family got at a local wholesale club provides up to 24 gallons of water a day and only cost about $100, plus new filters every few months. Before purchasing our reverse osmosis system, we used hassle with filling up reverse osmosis water from our local grocery store in three gallon water containers. Our new, easy to install home unit paid for itself in just three months!

Natural Recipe of the Week:
Peanut Butter Fruit Dip
This is a tasty dip for serving at parties as well as in kid's lunches.

Ingredients:
1/2 Cup Peanut Butter or Substitute Another Nut Butter (use all-natural, without high fructose corn syrup)
1/4 Cup Unsweetened, 100% Orange Juice Concentrate, Thawed
1/2 Cup Plain Yogurt (Use Organic, full fat yogurt for best results)
Optional:  Dash of cinnamon for flavor and drizzle of raw honey for extra sweetness


Directions:

Beat together all ingredients until fluffy. Cover and chill. Serve with assorted fresh fruit.

Back to School: Healthy Kids Lunches

Not only is it ideal to serve wholesome, all-natural foods to your family at home, but you'll want to continue that at school as well. Unfortunately, just the like average Amercian diet, the majority of school's lunches include processed foods full of transfats, msg and other artificial chemicals and dyes. Although, don't be daunted by the idea of packing lunches every day as healthy, homemade lunches that your kids will want to eat are actually easier than you might think.

Selected Quality Containers:

As you start to think about healthy meals, take a moment to consider what you're packaging your kids' meals in. Many parents still use disposable bags and plastic wraps, but it's a total waste of money and it produces unnecessary waste. A reusable container is the way to go, but not all containers are created equally.

Studies have shown plastics can leech chemicals such as bisphenol A (BPA) and antimony, but if you're set on using plastic containers, look for polypropylene, designated by the number 5, as it is one of the most stable options. If possible health concerns have you worried about using any plastic, there are more stainless steel lunch containers on the market every year, so they shouldn't be hard to find.
When it comes to drink containers, it's important to remember that what you put in the container can have an effect on the quantity of chemicals that leech into the drink. Studies have shown that heat and acidic drinks such as juices can increase the rate at which chemicals leech into the beverage.Stainless steel bottles can be safer, but only if you choose the right one. Many stainless steel drinking containers are treated with a coating on the inside, and some of these coatings also contain BPA. Also keep in mind that many come with a plastic cap or spout, which could come in contact with the drink. If your search has been fruitless, Kleen Kanteen's bottles are BPA-free, and they make a bottle with a stainless steel screw cap.

Think "Simple"

Simple preparation, and simple all-natural ingredients. Just as you would avoid processed foods, choose organic fruits and vegetables and other natural foods to prevent your child from ingesting pesticide residue.

Make the most of the previous night's leftovers. Use strips of steak, lean ground beef, or beans to fill a whole grain wrap or pita, topping things off with fresh, organic vegetables and a sprinkling of cheese. If everyone was hungry the night before, pop open a can of wild (not farmed) salmon for a nutrient-rich protein. Making homemade pizza for dinner? Make extra personal pizzas for the kids' lunches.

Natural Recipes of the Week:
Back to School Recipes

Almond Butter with Slivered Almonds and Dried Cranberries

Do a different and healthier spin on the traditional P&J sandwich with this hearty combination that will pack protein and a smile. Keep it natural by using plain dried cranberries (not the high fructose corn syrup variety found at traditional grocery stores), select your bread with care as well for all-natural ingredients.

Black Bean & Corn Salad 
This is a protein packed salad brimming with color and nutrients.  Mix it up according to your child's tastes. When I make this, I use more lime juice and seasoning than called for and add cumin as well. Have left over corn on the cob from dinner? Shave off the kernels and as use it up in this dish instead of frozen corn - you'll find it adds a nice sweetness.

Ingredients

• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 clove garlic, minced
• 1 teaspoon salt
• 1/8 teaspoon ground cayenne pepper (optional)
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2 cups frozen corn kernels
   1 avocado - peeled, pitted and diced
   1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantr

Directions

1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

Maple-Date Bars
This dessert gets much of sweetness from maple syrup and dates. Notes, when you spread the flour mixture onto the bottom of the pan, it will still be sort of crumbly. So don't worry, you haven't left out any ingredients.

Ingredients:
1 3/4 cups finely chopped pitted dates (about 12 ounces)
3/4 cup water
1/3 cup maple syrup
1 tsp grated lemon rind
2/3 cup evaporated cane juice (can replace with sugar or all-natural sugar substitute)
1/2 cup butter, softened
1 cup all-purpose flour
1 cup regular oats
1/4 tsp baking soda
1/4 tsp salt

 Directions:

1. Heat a heavy pot up to medium high heat and add in dates and maple syrup. Bring to a soft boil and stir constantly for about 12 minutes, until all the water cooks off. Stir in the lemon rind.
2. Preheat oven to 400 degrees.
3. Add softened butter to a standing mixer or use a hand mixer and add in sugar. Beat until smooth. In a separate bowl, combine flour, oats, baking soda, and salt. Add the flour mixture to the butter mixture and combine well.
4. In a greased 9 x 13 inch pan, spread 2 cups of the butter mixture evenly. Top with date mixture. Sprinkle remaining butter mixture on top and bake for 20 minutes. Let cool on a wire rack.

Sports Drinks - Healthy Hydration or Junk Food?

What are electrolytes?

Electrolytes are minerals that are in the body as well as present in the food we eat and the fluids we drink. They are crucial for nerve and muscle function and these essential nutrients can be lost from our system through perspiration or illness (vomiting and diarrhea).

When the Body Needs More than Water

Regardless of what the commercials and athletic sponsorships tell us, the question is "Does the body need more than water for proper hydration when exercising?"  During your typical day to day activities, water is the best thing for you. If you exercise for 30 minutes a day, at a moderate intensity, water is definitely adequate, affirms Dr. Mercola. It’s only when you’ve been exercising for longer periods, such as 60 minutes or more, or at an extreme intensity, such as on a very hot day or at your full exertion level, that you may need something more than water to replenish your body.

Why Sports Drinks are Not a Healthy Choice

What they don’t advertise is that sports drinks are up to 30 times more erosive to your teeth than water. And as a recent study revealed, brushing your teeth won’t help because the citric acid in the sports drink will soften your tooth enamel so much it could be damaged by brushing. Sports drinks have these high acidity levels to extend their shelf life (soft drinks do as well).

In addition, the leading brands of sports drinks on the market typically contain as much as two-thirds the sugar of pop and three times the sodium! Because of this, many public health official are pushing for a ban on the sale of sports drinks and flavored waters at schools.  Sports drinks also often contain high-fructose corn syrup (HFCS), artificial flavors and food coloring, none of which belong in your body. If your sports drink is low calorie and sugar-free, be warned that it likely contains an artificial sweetener, which is even worse for you than high-fructose corn syrup or sugar.  Most also contain loads of processed salt, which is there to replenish the electrolytes you lose while sweating. However, unless you’re sweating profusely and for a prolonged period, that extra salt is simply unnecessary, and possibly harmful. Additionally, because salt intake typically increases your thirst, drinking most sports drinks will not quench your thirst while you exercise. It will instead make you want to drink more.

What to Use for Proper Hydration

Thankfully, there are better options than artificial sports drinks to rehydrate you and your family.  Fresh coconut water is all-natural and actually has the the same electrolytic balance as human blood.  In fact, during World War II, medics in the Pacific even used it successfully as an emergency, intravenous substitute for plasma!  You can drink the liquid from a coconut or "coconut milk" straight or buy an all-natural commercial product such as "Vita Coco -Coconut Water Natural Electrolyte Drink". I personally love this drink for it's light refreshing taste that does not taste strongly of coconut (in case it's not a favorite of yours).

Something else I like to have on hand for my family hydration - especially the little ones is "PediaVance". This is an all-natural electrolyte drink for children (yet great for everyone). It is the only commercial electrolyte solution made with organic ingredients and it also avoids the artificial sweeteners, colors and flavors that brands such as Pedialyte contain.

Note: As with any serious medical condition, visit the emergency room if you're experiencing  extreme dehydration, vomiting or diarrhea.  Be especially cautious of small children and the elderly.

Natural Recipe of the Week:  Green Tea Skin Toner

Skin toners help to lift dirt, oils, or dead skin cells that
cleansers leave behind. The green tea in
this recipe tightens pores and calms skin as well as containing strong antioxidant substances that may fight signs of aging.
This product works for all skin types.  It is especially good for

soothing aggravated or sunburned skin. Apply it before a moisturizer.

Ingredients:

• 1/2 cup pure spring water or
•   distilled water
• 2 teaspoons green tea leaves
•   or 1 bag green tea

Directions:

1. Bring the water to a boil.
2. Place the tea leaves or tea bag in a clean glass or ceramic bowl.
3. Pour the boiling water over the leaves or bag and allow to steep for 2 to 3 minutes.
4. Strain the green tea into a bottle and allow it to cool.
5. Apply it to cleansed skin

Oven Baked Pancake Recipe

Natural Recipe of the Week:  Oven Baked Pancake
(similar to a popover)
This is an easy and impressive recipe, especially for kids - they love the fact that it "puffs" and it is perfect for topping with cut-up fresh fruit or a homemade fruit sauce or jam.  My hubby loves dribbling it with his homemade maple syrup.

Puffs up high around the edges when it’s done.  Serve it quickly before it sinks.  Prep 10 min.  Bake 30 min. 4 to 8 servings.

Ingredients: 
4 TBS butter
4 Large Eggs
1Cup All-Purpose Flour (Do not use self-rising flour.  For a healthier option, choose 100% Whole Wheat Pastry Flour that is whole grain, yet a fine texture.)
1 Cup Milk
1/2 tsp sea salt 

Directions: 

1. Heat oven to 400 degrees F.  In two, 9-inch pie plates, melt butter in oven (2 TBS each); brush or swirl butter over bottom and side of pie plate
2. In medium bowl, beat eggs slightly with hand beater.  Beat in flour, milk and salt just until smooth and ingredients are incorporated (do not overbeat or pancake may not puff).  Pour into pie plate.
3. Bake 25 to 30 minutes or until puffy and deep golden brown.  Serve immediately.

BPA: Affecting Fertility, Cancer Risks and More!

Bisphenol-A or BPA is an estrogen-mimicking chemical used to make hard plastics and epoxy resins, found in numerous products that you probably use every day, including:

  • Polycarbonate plastic baby bottles
  • Large water-cooler containers and sports bottles
  • Bottle tops
  • Microwave-oven dishes
  • Canned-food liners
  • Some dental sealants for children
  • Water supply pipes

The use of BPA is so pervasive (industry uses more than 6 billion pounds of BPA a year) that scientists have found that 95 percent of people tested have dangerous levels of BPA in their bodies.

Some of the biggest victims are our children, who may be exposed to the chemical even while in utero.  Then, as babies and smaller children, they are exposed to the chemical through plastic baby bottles and toys, which, of course, they're putting in their mouth.  A major problem with BPA is that it doesn’t stay in the plastic. It leeches into whatever food or beverage you put in a plastic container, canned good, or plastic baby bottle. Even worse, if you microwave the containers or bottles, or place hot liquids or food into them, BPA is released 55 times more rapidly!

Concerns about BPA are based on studies that have found harmful effects in animals, and on the recognition that the chemical seeps into food and baby formula.

The FDA has food labeling guidelines that dictate what must be listed on food packaging. That generally includes a listing of ingredients, nutrition analysis, "best if used by" dates, instructions for handling and preparation, and contact information for the company that packaged the food. Yet, there is no requirement that consumers are told about chemicals in the packaging itself that could be leaching into your food -- even though these are essentially inadvertent food additives!

In December of 2009, Consumer Reports reported testing 19 name brand canned foods, including:  Soups, Juices, Tuna, and Green beans.  The results were disappointing as nearly all of the tested canned foods were contaminated with BPA, including organic canned foods! BPA was even found in some cans labeled "BPA-free."  According to Consumer Reports’estimates, just a couple of servings of canned food can exceed the daily safety limits for BPA exposure in children.

Even low-level exposure to BPA can be hazardous to your health -- the evidence has been accumulating for more than 10 years.  Nearly everyone is exposed to BPA, starting in the womb.

There are more than 100 independent studies linking the chemical to serious health problems in humans, including:
   • Prostate cancer and breast cancer
   • Early sexual development in girls and disrupted reproductive function
   • Changes in gender-specific behavior, and abnormal sexual behavior   
   • Decreased sperm count and other fertility problems
   • Diabetes and obesity
   • Altered immune function
   • Abnormal heart rhythms and coronary artery disease
   • Learning and behavioral problems, including hyperactivity
   • BPA in Baby bottles

If BPA is so bad, why doesn’t the FDA do something?

The good news is that the FDA is at least recognizing potential dangers of BPA and stated that is has “some concern about the potential effects of BPA on the brain, behavior and prostate gland of fetuses, infants and children.”  Although Despite more current research and current FDA opinion questioning BPA’s safety, the chemical was originally classified under an FDA ruling as a GRAS (Generally Regarding As Safe) chemical.  Therefore, under FDA regulations – the FDA cannot properly review the safety status of BPA.  Dr. Joshua Sharfstein, the main deputy commissioner of the current study with the Federal Drug Agency stated that they are trying to get companies producing BPA to volunteer information [on it’s safety], but that it’s probably going to require a change in the law.  Therefore, BPA makers on the “honor system” to tell the government and us if the chemical is toxic and the FDA can’t currently review it.   FDA consultant Lynn Goldman and acting chief scientist Jesse Goodman, all expressed frustration with the antiquated framework of the FDA’s regulatory process.  (New York Times, January 15, 2010)  In essence, red tape is keeping this dangerous chemical on the market and in our bodies!

Tips to Help You Minimize Your BPA Exposure

  • Store your food and beverages in glass containers, NOT plastic.
  • If you choose to use a microwave, don’t microwave food in plastic containers.
  • Stop buying and consuming canned foods and drinks (the can linings contain plastic chemicals.)
  •  Avoid using plastic wrap altogether.
  •  Replace your plastic dishes and cups with glass varieties. Never drink your coffee or tea from a plastic cup.
  • Avoid using plastic cups, utensils, dishes, and food storage containers. There are some containers being labeled "BPA-free," so keep an eye out for those if you choose to use plastic.
  • Avoid drinking bottled water. Instead, filter your own water and put it in a glass bottle.
  • Before allowing a dental sealant to be applied to you or your children, ask your dentist to verify that it does not contain BPA.
  • For your children:  use only glass baby bottles and dishes. Use cloth diapers instead of plastic. Also, give your baby non-plastic toys, like varieties that are made of fabric. 


Natural Recipe of the Week:
All Purpose Spice Rub
Spice rubs are simple mixtures of salt, sugar, spices, and dried herbs used to season meat, poultry, or seafood before cooking.  They're often used for grilling, but also great for roasting and broiling.   Homemade rubs are quick and easy to put together and compared to the commercial varieties they are fresher, healthier, more flavorful, and more economical!   

Ingredients:Makes 1 1/4 cups (enough to season 5 to 10 pounds of meat, poultry, or seafood)
   • 1/3 cup coarse salt
   • 1/4 cup packed light-brown sugar
   • 1/4 cup paprika
   • 2 tablespoons ground black pepper
   • 2 tablespoons dried oregano
   • 2 tablespoons dried thyme leaves
   • 1 tablespoon cayenne pepper (optional)

Directions for Making Rub:In a small bowl, combine all the ingredients, using your hands to break up the sugar. Store in an airtight container, away from heat and light, up to 6 months.

Directions for Cooking with Rub:
For each pound of meat, poultry, or seafood: Coat with 2 to 3 teaspoons extra-virgin olive oil or expeller pressed canola oil, then 1 to 2 tablespoons spice rub. After applying the rub, you can either grill foods immediately or let them sit and develop more flavor. If preparing ahead of time (up to 24 hours), you can apply the rub to chicken and turkey parts, steaks, pork chops, lamb chops, ribs, brisket, or pork shoulder. (The larger the cut, the more it will benefit from a long coating time.) Cover and refrigerate; bring to room temperature before grilling. Fish and shrimp are best grilled within an hour of rubbing. To prevent foods from sticking, oil grates well, and don't move the food for the first minute or so of cooking; this will allow a solid crust to form.

Note:  Before handling raw meat, measure out the amount of rub you'll need, and set it aside; this way, you'll avoid contaminating the unused rub.

Frugral Gift Tip:  Make big batches at a time for gifts!  Package in decorated, small fruit jars or food-safe plastic bags.  Attach gift tags with instructions.

Want even more Natural Health & Home Tips, Recipes and Coupons?  Like The Natural Mommy on Facebook!

Are Avocados Fattening?

For several years, many “diet experts” urged Americans to limit their intake of avocados because of their high fat content.  A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger!  Although, avocados are finally being accepted in main stream science as a benefit to one’s diet as most of the fat in an avocado is monounsaturated, the “good” fat that actually lowers cholesterol.  Comparatively, the fat in that burger is saturated fat and is usually considered a “bad” fat (especially in diets excessively rich of red meat), because of its relationship with blood cholesterol and risk of heart disease.

Additionally, it was found that avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In an article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.  Therefore, the U.S. government recently revised its official nutrition guidelines to urge Americans to eat more avocados.

Avocados have many health benefits as they are a nutrient dense food rich in folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6. They also contain monounsaturated fat, which is easily burned for energy, and one avocado has more than twice as much potassium as a banana.  Researchers in Japan found that avocados helped protect the liver from damage.  They fed avocado and 22 other fruits to laboratory rats who were given D-galactosamine, a substance that causes liver damage by interfering with cell synthesis and results in cell death.  Although, the rats fed the avocado obtained the least amount of liver damage.

Therefore, the next time you’re making a salad, add cut up avocado for a healthy and smart addition. They’re also great eaten alone as a snack or as part of a meal. 

Natural Recipe of the Week:  The Taco Bar & Homemade Guacamole

Need a quick meal for dinner that won’t break the bank?  The Taco Bar is one of my family's favorites and also a great casual dinning choice for company.  You can also have it quite frequently without burnout because everyone mixes the meal of their choice: soft or hard shell tacos, taco salad and loaded nachos.  For the main taco filler, cook and brown ground beef (or ground turkey).  When the beef is half-way cooked, I like adding a can or two of plain back beans to add protein.  It also stretches out the beef and my budget!  Other options to add while cooking:  chopped onions, minced garlic, cumin and cayenne pepper.  While all of this is cooking, you can prep your toppings:  chopped tomatoes, shredded cheese, sour cream and salsa, shredded lettuce or finely chopped baby spinach (the latter has a much greater nutritional value).  Serve with Homemade Guacamole - recipe below.

Keep It Natural:  Use real sour cream and choose tortillas and taco shells without transfats, “hydrogenated oils” in the ingredients.

Homemade Guacamole Recipe
This always gets rave reviews when I serve it and as it's made with raw vegetables and spices, it is brimming with both flavor and nutrition.  Makes four servings.

Ingredients:

• 3 avocados (reserve pits) - peeled, pitted, and mashed or pureed - depending upon your texture preference, I like it pureed
• 1 lime, juiced
• 1/2 to 1 teaspoon salt (go light and add more if needed, especially if using on salty chips)
• 1/2 cup diced onion
• 3 tablespoons chopped fresh cilantro
• 2 roma tomatoes, diced
• 1 teaspoon minced garlic
• 1 pinch ground cayenne pepper (optional)
• 3 Tbs salsa (optional)

Directions:

1. In a medium bowl, mash together the avocados, lime juice, and salt.  Mix in onion, cilantro, tomatoes, garlic and salsa (optional).  Stir in cayenne pepper (optional).
2. Refrigerate 1 hour or for best flavor, or serve immediately. You can intensify the flavor even more by refrigerating overnight - keep the guacamole from turning brown and oxidizing by leaving pits in the mixture.

The Dangers of Low Sleep

If you can relate to the busyness of life keeping your head from hitting the pillow as early as you'd like (and what mom doesn’t!) then, hopefully the below information can be an encouragement to place a higher priority on getting those zzz's.  Beyond the immediate danger of falling asleep at the wheel, there are actual health risks associated with being chronically low on sleep which include everything from weight gain to an increase in stress-related diseases and even increased cancer risk.

Your sleeping habits influence both your ability to lose weight and your tendency to eat more.  Studies reveal that people trying to lose weight were more successful when they had quality sleep.  A study published in the Annals of Internal Medicine revealed that dieters who slept for 8.5 hours lost 55 percent more body fat than dieters who only got 5.5 hours of shut-eye.  In addition, those who are sleep-deprived eat close to 300 calories a day more than they do when they are well-rested, and those calories overwhelmingly came from junk food such as ice cream and fast food (revealed a study referenced in the USA Today).  Scientists believe that the link between lack of sleep and increased weight is that your metabolism is affected.  The hormone in your body that signals fullness, leptin, decreases and the hormone that signals hunger, ghrelin, actually rises.  Another chemical reason for the sugar cravings and thus weight gain is that your brain is fueled by glucose (blood sugar) and when you’re low on sleep, your brain starts searching for carbohydrates to keep going.

The body’s health risks are worse than increased weight as sleep deprivation and disruption affects the body’s biological rhythm at a cellular level and problems branch out to the entire body.  Additional consequences are:  high blood sugar and an increased risk of diabetes, accelerated aging, hypertension (high blood pressure), depression and an increased risk of cancer.  Also, according to the Journal of the American Medical Association (JAMA), lack of sleep can further exasperate other diseases or conditions that a person suffers, including behavioral problems in children.

Getting Sleep Naturally
Do you already prioritize sleep but suffer from insomnia?  Following are some natural tips that can help you get that sleep you know you need.

Avoid caffeine
Obviously drinking coffee or black tea late at night will keep most of us awake at bed time.  Although, some people need to cut out any drinks with caffeine after 2 p.m. or even after noon, depending upon your specific sensitivity.  Caffeine can also lurk in some flavored waters, over the counter or prescription medication and even gum, so make sure to check the labels.  Do you already enjoy a relaxing herbal tea to help you get to sleep?  Double-check the ingredients as some herbal teas have caffeine - watch out for black tea and regular green tea.  There are many soothing blends out there without the natural stimulant such as mint or chamomile. 

Make a to Do list
When trying to sleep, do you struggle with your mind racing about everything that needs to be done the next day? Then, before bedtime, take time to make a to do list and write everything down.  It also wouldnt' hurt to keep a note pad and pencil by your bed either so that if a nagging thought or two still pops up, you can just scribble it down, knowing this out of your mind and onto the paper for that restful sleep.

Light - Setting the Mood for Slumber
For optimal sleep, make your room as dark as possible.  If need be, purchase "black out curtains" and cover that alarm clock to keep out any ambient light that can also affect the quality of sleep that you get. Bringing the lights down before you turn off the light is also important as bright light too close to bedtime can make it hard to sleep.  The dimness signals the biological clock that it’s time to wind down, while bright light says that it's time to wake up.  Install a dimmer switch in your bedroom or use a low-watt bulb in your night stand light for that bedtime reading and read in the lowest light that still comfortable.

Avoid texting
Using smart phones or iPads in bed can actually wind you up.  Even having your mobile devices set on vibrate can disturb your sleep if you're cued to respond to it.  To ensure undisturbed peaceful slumber, disconnect those electronics an hour before bed and put them in a drawer or other room so that you won't be tempted to send "just one more message".

Rule out Sleep Apnea
You're probably at least familiar with the term "sleep apnea" - the disorder that during sleep, where one has abnormal pauses in breathing or instances of abnormally low breathing.  This results in a person literally struggling for breath from anywhere from 5 to 30 times or more an hour and choking or gasping for breath.  As the individual often doesn't awaken fully, they often aren't aware that they have the disorder or that they aren't getting the rest they need.  Regardless of stereotypes, sleep apnea can affect both-obese and non obese individuals as it's actually an issue of the tongue clogging the airway.  If you think you may be suffering from this, see your health care professional to get tested and treated.

Natural Recipe of the Week
Baked, Seasoned Steak Fries
This is a tasty recipe that's easy to prepare.  Kid's love it and even those picky "meat and potatoes" men!  It's also a healthy way to satisfy those French fry cravings.  Make them any flavor you want by creating your own seasonal blends or try one of my suggestions below such as  Curry, Sweet Potato Fries or Italian Herb & Parmesan, White Potato Fries.

Ingredients:

• 3/4 tsp Sea Salt
• 1 - 2 tsp Seasoning of Your Choice (see suggestions below)
• 2 TBS All-Natural Shredded Cheese (optional)
• 3 Medium, Unpeeled Idaho or Russet Baking Potatoes or Sweet Potatoes
• Cooking Spray (Keep it natural by using Extra-Virgin Olive Oil, keep it cheap as well by purchasing a stainless steel or BPA-free plastic olive oil sprayer and filling it with your own oil, available at large home stores or online)

Directions:

1. Heat oven to 425 degrees.  In a small bowl, mix sea salt and seasoning of your choice.
2. Gently and thoroughly clean potatoes, yet do not peel.  Cut each potato lengthwise in half, lay flat side down and cut each half lengthwise into 4 wedges.  Place potato wedges, skin sides down, on ungreased 13 by 9-inch pan.
3. Spray Potatoes with cooking spray until lightly coated.  Sprinkle with salt and herb mixture.
4. Bake uncovered 25 to 30 minutes or until potatoes are tender when pierced with a fork.  (Baking time will vary depending upon oven and type of potato used.)

Suggested Flavor Combinations:

• Seasoned Steak Fries:  Use white potatoes and sprinkle with a mixture of ground mustard, garlic powder and paprika
• Italian Herb & Parmesan Fries:  Use white potatoes and sprinkle with Italian herb mixture and Parmesan cheese
• Curry, Sweet Potato Fries:  Use sweet potatoes or yams and sprinkle with a mixture of curry and garlic
• Texan Heat Fries:  Use white or sweet potatoes and sprinkle with a mixture of chili pepper and garlic (Add cayenne powder if you really like heat!)  If desired, sprinkle with shredded, cheddar cheese.

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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!

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.