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Hi Readers,
It has come to my attention that the comment settings on my blog have been discriminating against unregistered users - which is what most of you are!! =( I've fixed the settings and encourage all of you to register for the Free Friday Giveaway before Friday evening, or else Trelane is going to win, no contest. All you have to do is click on the drop down menu "Comment As:" and select "Name/URL" and fill out your name. You can leave the URL section blank.
Don't forget to scroll down, as I've featured Curves as a Hump Day Exercise Challenge, and have some valuable information about fish, chicken, eggs, and beef below!
Eat real,
Megan
Showing posts with label Important Posts. Show all posts
Showing posts with label Important Posts. Show all posts
Wednesday, January 28, 2009
Friday, January 9, 2009
Eleven Staples of a Real Food Kitchen
1. Butter. Surprised to find this at the top of the list? Raw butter is the best, but organic or cultured butter, especially from cows eating rapidly green grasses, is good too. I just had to steal the following information directly from Sally Fallon's article on the Weston A. Price website, "Why Butter is Better."
"Butter contains lecithin, a substance that assists in the proper assimilation and metabolism of cholesterol and other fat constituents.
Butter also contains a number of anti-oxidants that protect against the kind of free radical damage that weakens the arteries. Vitamin A and vitamin E found in butter both play a strong anti-oxidant role. Butter is a very rich source of selenium, a vital anti-oxidant--containing more per gram than herring or wheat germ.
Butter is also a good dietary source cholesterol. What?? Cholesterol an anti-oxidant?? Yes indeed, cholesterol is a potent anti-oxidant that is flooded into the blood when we take in too many harmful free-radicals--usually from damaged and rancid fats in margarine and highly processed vegetable oils. A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine."
If you're interested in raw butter, let me know. It's not sold in Massachusetts, but I do know of some suppliers in NH. It's about $5 a pound. Or, you could buy Kerrygold, which is sold at Stop and Shop, Big Y, Shaw's, Costco, Whole Foods and Trader Joe's! Their butter is entirely grass-fed!!
2. Eggs. They're not just for breakfast. Eggs, especially from free running chickens, have enormous health benefits, including a good supply of vitamin D, fat, protein, and amino acids.
3. Coconut Oil - This versatile oil can be used for cooking, skin care (I use it as a moisturizer and leave-in hair conditioner), and it has great healing properties! It's a stable oil, so you can cook with it at high temperatures without concern for it going rancid. It's good for frying leftover oatmeal mixed with an egg! Coconut oil is prized in traditional cultures for its anti-bacterial, anti-viral, anti-fungal, anti-microbial properties. Whew! Try to buy unrefined, cold pressed oil.
4. Garlic and onions - Can you ever get enough garlic? The health benefits are similar to coconut oil in that they are a power house for the immune system and fighting off disease and illness. Crush your garlic and let it rest for ten minutes before heating, in order to activate these beneficial compounds. Onions are high in vitamin C, and have been shown to reduce blood sugar levels, fight cancer, and repair intestinal damage.
5. Olive Oil - There is much debate about olive oil, but I think it's great for gentle sauteing, salad dressings, and dipping. Be aware though, olive oil contains monounsaturated fat and it's longer chain fatty acids promote fat storage. Also - olive oil should never be used to fry at high temperatures! Some of the beneficial properties will be lost and converted into free radicals, which we know wreak havoc on our body and can lead to cancers.
6. Sea salt - A naturally harvested sea salt, like Celtic salt, will supply your body with trace minerals and aid in digestion. And of course, it will make your food taste better too!
7. Wheat-free Tamari - This fermented soy sauce is great for cooking and free of additives!
8. Canned fish - Canned salmon and sardines are one of the only canned products I recommend. They contain Omega-3s, protein, and calcium! They can be made into salads, thrown over salads, or you can make salmon cakes for a quick lunch or breakfast. Dolphin safe tuna is also great for a easy lunch.
9. Nuts - We'll talk more about how to properly prepare your nuts and seeds, but I can't live without a decent stash. I prefer walnuts, almonds, cashews, and sunflower seeds. I soak them in a saline solution to let them germinate, and then dry slowly in a low temperate oven (our ancestors used the sun!) to preserve them. What a great snack!
10. Fresh or frozen greens - Yes, we use frozen vegetables sometimes in our house. Especially in the winter. Sometimes you just don't feel like chopping or shelling or whatever! Greens are nutrient powerhouses, so incorporating them into your weekly menu is a must!
11. Rice or lentils - Both of these are filling, and provide you with protein, B vitamins, and other benefits. They're filling, and easy to make.
Runners Up:
Frozen stock, Grass fed meats, natural or homemade yogurt (more on that later!), raw milk, bananas, and fermented veggies.
"Butter contains lecithin, a substance that assists in the proper assimilation and metabolism of cholesterol and other fat constituents.
Butter also contains a number of anti-oxidants that protect against the kind of free radical damage that weakens the arteries. Vitamin A and vitamin E found in butter both play a strong anti-oxidant role. Butter is a very rich source of selenium, a vital anti-oxidant--containing more per gram than herring or wheat germ.
Butter is also a good dietary source cholesterol. What?? Cholesterol an anti-oxidant?? Yes indeed, cholesterol is a potent anti-oxidant that is flooded into the blood when we take in too many harmful free-radicals--usually from damaged and rancid fats in margarine and highly processed vegetable oils. A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine."
If you're interested in raw butter, let me know. It's not sold in Massachusetts, but I do know of some suppliers in NH. It's about $5 a pound. Or, you could buy Kerrygold, which is sold at Stop and Shop, Big Y, Shaw's, Costco, Whole Foods and Trader Joe's! Their butter is entirely grass-fed!!
2. Eggs. They're not just for breakfast. Eggs, especially from free running chickens, have enormous health benefits, including a good supply of vitamin D, fat, protein, and amino acids.
3. Coconut Oil - This versatile oil can be used for cooking, skin care (I use it as a moisturizer and leave-in hair conditioner), and it has great healing properties! It's a stable oil, so you can cook with it at high temperatures without concern for it going rancid. It's good for frying leftover oatmeal mixed with an egg! Coconut oil is prized in traditional cultures for its anti-bacterial, anti-viral, anti-fungal, anti-microbial properties. Whew! Try to buy unrefined, cold pressed oil.
4. Garlic and onions - Can you ever get enough garlic? The health benefits are similar to coconut oil in that they are a power house for the immune system and fighting off disease and illness. Crush your garlic and let it rest for ten minutes before heating, in order to activate these beneficial compounds. Onions are high in vitamin C, and have been shown to reduce blood sugar levels, fight cancer, and repair intestinal damage.
5. Olive Oil - There is much debate about olive oil, but I think it's great for gentle sauteing, salad dressings, and dipping. Be aware though, olive oil contains monounsaturated fat and it's longer chain fatty acids promote fat storage. Also - olive oil should never be used to fry at high temperatures! Some of the beneficial properties will be lost and converted into free radicals, which we know wreak havoc on our body and can lead to cancers.
6. Sea salt - A naturally harvested sea salt, like Celtic salt, will supply your body with trace minerals and aid in digestion. And of course, it will make your food taste better too!
7. Wheat-free Tamari - This fermented soy sauce is great for cooking and free of additives!
8. Canned fish - Canned salmon and sardines are one of the only canned products I recommend. They contain Omega-3s, protein, and calcium! They can be made into salads, thrown over salads, or you can make salmon cakes for a quick lunch or breakfast. Dolphin safe tuna is also great for a easy lunch.
9. Nuts - We'll talk more about how to properly prepare your nuts and seeds, but I can't live without a decent stash. I prefer walnuts, almonds, cashews, and sunflower seeds. I soak them in a saline solution to let them germinate, and then dry slowly in a low temperate oven (our ancestors used the sun!) to preserve them. What a great snack!
10. Fresh or frozen greens - Yes, we use frozen vegetables sometimes in our house. Especially in the winter. Sometimes you just don't feel like chopping or shelling or whatever! Greens are nutrient powerhouses, so incorporating them into your weekly menu is a must!
11. Rice or lentils - Both of these are filling, and provide you with protein, B vitamins, and other benefits. They're filling, and easy to make.
Runners Up:
Frozen stock, Grass fed meats, natural or homemade yogurt (more on that later!), raw milk, bananas, and fermented veggies.
Wednesday, January 7, 2009
Week 1 Menu
I'm still working on the food shopping list with brand recommendations and some rationale as to why you're consuming so much meat and butter.
If this menu looks a daunting, don't worry. We use some of the same base ingredients to make the preparing process easier; plus, none of them take longer than 30 minutes to prepare. And we're into improvising, right? Change the order of the meals, only cook half of them, but double the recipes, whatever works. Remember, we're implementing small changes, gradually. So this week, focus on cutting out sugar and do your best with the rest. One of the most important additions to your weekly food routine should be stocks! Check out the post below on why stocks rock!
I'll be posting a tutorial on sugar soon, and a list of food/beverages you may want to scrap if you're going sugar-free, so check back frequently!
Day 1
Breakfast - Spinach Kiku
Lunch - Turkey bacon sandwich on sourdough
Dinner - Salmon, kale, and brown rice
Day 2
Breakfast - Spinach Kiku
Lunch - Oriental Meat Salad
Dinner - Mexican Soup
Day 3
Breakfast - Oatmeal
Lunch - Tuna salad or sandwich
Dinner - Spiced chicken, brown rice, and squash
Day 4
Breakfast - Oatmeal
Lunch - Turkey bacon sandwich on sourdough
Dinner - Mexican Soup
Day 5
Breakfast - Softboiled eggs, sourdough toast with butter, and bacon
Lunch - Oriental Meat Salad
Dinner - Leftovers or try another soup!
Day 6
Breakfast - Dutch Baby Pancakes
Lunch - Omlette
Dinner - Shepherd's Pie
Day 7
Breakfast - Dutch Baby Pancakes
Lunch - Leftovers
Dinner - Spaghetti and Meatballs with Yogurt Herb bread
Snacks
Hummus with veggies or crackers
Homemade popcorn, popped on stove in coconut oil
celery with all natural peanut butter and raisins
potato skins or sweet potato fries
Don't forget to read all of the recent posts! Make sure you sign up for demonstrations this Saturday if you're interested!!!
If this menu looks a daunting, don't worry. We use some of the same base ingredients to make the preparing process easier; plus, none of them take longer than 30 minutes to prepare. And we're into improvising, right? Change the order of the meals, only cook half of them, but double the recipes, whatever works. Remember, we're implementing small changes, gradually. So this week, focus on cutting out sugar and do your best with the rest. One of the most important additions to your weekly food routine should be stocks! Check out the post below on why stocks rock!
I'll be posting a tutorial on sugar soon, and a list of food/beverages you may want to scrap if you're going sugar-free, so check back frequently!
Day 1
Breakfast - Spinach Kiku
Lunch - Turkey bacon sandwich on sourdough
Dinner - Salmon, kale, and brown rice
Day 2
Breakfast - Spinach Kiku
Lunch - Oriental Meat Salad
Dinner - Mexican Soup
Day 3
Breakfast - Oatmeal
Lunch - Tuna salad or sandwich
Dinner - Spiced chicken, brown rice, and squash
Day 4
Breakfast - Oatmeal
Lunch - Turkey bacon sandwich on sourdough
Dinner - Mexican Soup
Day 5
Breakfast - Softboiled eggs, sourdough toast with butter, and bacon
Lunch - Oriental Meat Salad
Dinner - Leftovers or try another soup!
Day 6
Breakfast - Dutch Baby Pancakes
Lunch - Omlette
Dinner - Shepherd's Pie
Day 7
Breakfast - Dutch Baby Pancakes
Lunch - Leftovers
Dinner - Spaghetti and Meatballs with Yogurt Herb bread
Snacks
Hummus with veggies or crackers
Homemade popcorn, popped on stove in coconut oil
celery with all natural peanut butter and raisins
potato skins or sweet potato fries
Don't forget to read all of the recent posts! Make sure you sign up for demonstrations this Saturday if you're interested!!!
Saturday, January 3, 2009
New Year, New Body Health Challenge
Who: Anyone wanting to learn about nourishing food choices. Anyone wanting to prepare healthier meals for their family without breaking their budget. Anyone who suspects they aren't feeling their physical best and wants to take back their health - give it a try! What do you have to lose?!
What: A ten-week challenge for real people to go back to real food, real simply. We're going to try to eat WHOLE foods (not the grocery store) that have been altered as little as possible from farm to table. We'll learn about and practice ways of preparing foods that our ancestors did instinctively, and science now supports. And we will try to do this as simply as possible.
I will be posting information, recipes, and encouragement each week, according to the ten food guidelines in the previous post. People will be challenged to follow one guideline a week, building on them, until all ten are being followed during the last week. There is much grace in this. Some guidelines may be harder, or impossible, to follow, so you can customize this as you wish.
When: The challenge last ten-weeks, and will start January 12th and last until March 22nd. Ideally, you will take some of these changes and make them LIFESTYLE changes though.
Where: All around the world! I'm hoping to have weekly or biweekly recipe demonstrations in the Boston/Newton area, but I'm willing to travel if there is interest.
Why: If you check out my welcome, you'll see that both my husband and I have experienced some health issues that modern medicine just wasn't able to "fix." Food was one of the ways we restored our health, so I'm pretty passionate about sharing my experience and knowledge with others. Our health is invaluable, and we often live sub-par physical lives, assuming the way we feel is just "part of getting older." That doesn't have to be true. Let's take back our health, and take back our food!
Taking the health interest survey would be really helpful to me. And please post a comment if you're in!
What: A ten-week challenge for real people to go back to real food, real simply. We're going to try to eat WHOLE foods (not the grocery store) that have been altered as little as possible from farm to table. We'll learn about and practice ways of preparing foods that our ancestors did instinctively, and science now supports. And we will try to do this as simply as possible.
I will be posting information, recipes, and encouragement each week, according to the ten food guidelines in the previous post. People will be challenged to follow one guideline a week, building on them, until all ten are being followed during the last week. There is much grace in this. Some guidelines may be harder, or impossible, to follow, so you can customize this as you wish.
When: The challenge last ten-weeks, and will start January 12th and last until March 22nd. Ideally, you will take some of these changes and make them LIFESTYLE changes though.
Where: All around the world! I'm hoping to have weekly or biweekly recipe demonstrations in the Boston/Newton area, but I'm willing to travel if there is interest.
Why: If you check out my welcome, you'll see that both my husband and I have experienced some health issues that modern medicine just wasn't able to "fix." Food was one of the ways we restored our health, so I'm pretty passionate about sharing my experience and knowledge with others. Our health is invaluable, and we often live sub-par physical lives, assuming the way we feel is just "part of getting older." That doesn't have to be true. Let's take back our health, and take back our food!
Taking the health interest survey would be really helpful to me. And please post a comment if you're in!
My Eating Guidelines
My ten favorite eating guidelines are below. They are based on the research of Dr. Weston A. Price, as well as the Weston Price Foundation. Most of the recipes I'll be posting are adapted from a cookbook that was born out of his work, written by Sally Fallon and Mary Enig, called Nourishing Traditions. I HIGHLY recommend this book. You can buy it on Amazon for under $20. It has been a health saver for us!
There are substantial links for each guideline, so you can do some more reading on your own. Do I practice all of these, all of the time? No. Do I try? You bet. I love the way I feel when I am giving my body the best, and I feel as though the following guidelines are the best for me! They may seem a little overwhelming or unclear right now, but we'll spend one week unpacking each one, so don't despair!
1) Eliminate sugar and sugar substitutes, and minimize caffeine and sweets (like soda!)
2) Eliminate white flour. If seeds or nuts are consumed, soak or sprout them. Avoid improperly prepared nuts, bread, and breakfast cereal, as they block mineral absorption and can lead to intestinal distress.
3) Include wild caught fish and grass-fed or organic meats, eggs, and organs.
4) If dairy is consumed, preferably use raw milk and butter
5) Use coconut oil, lard, and/or butter for cooking. Eliminate artificial trans-fats (hydrogenated vegetable oils, canola oil, soybean oil)
6) Include cultured and fermented foods and beverages (like kefir, beet kvass, and fermented condiments )
7) Choose minimally processed, seasonal, locally harvested organic produce
8) Avoid or preferably completely eliminate the consumption of microwaved, (scroll to bottom of long article for summary!) or over-cooked food.
9) Minimize or eliminate factory processed/packaged, fake foods.
There are substantial links for each guideline, so you can do some more reading on your own. Do I practice all of these, all of the time? No. Do I try? You bet. I love the way I feel when I am giving my body the best, and I feel as though the following guidelines are the best for me! They may seem a little overwhelming or unclear right now, but we'll spend one week unpacking each one, so don't despair!
1) Eliminate sugar and sugar substitutes, and minimize caffeine and sweets (like soda!)
2) Eliminate white flour. If seeds or nuts are consumed, soak or sprout them. Avoid improperly prepared nuts, bread, and breakfast cereal, as they block mineral absorption and can lead to intestinal distress.
3) Include wild caught fish and grass-fed or organic meats, eggs, and organs.
4) If dairy is consumed, preferably use raw milk and butter
5) Use coconut oil, lard, and/or butter for cooking. Eliminate artificial trans-fats (hydrogenated vegetable oils, canola oil, soybean oil)
6) Include cultured and fermented foods and beverages (like kefir, beet kvass, and fermented condiments )
7) Choose minimally processed, seasonal, locally harvested organic produce
8) Avoid or preferably completely eliminate the consumption of microwaved, (scroll to bottom of long article for summary!) or over-cooked food.
9) Minimize or eliminate factory processed/packaged, fake foods.
Welcome!
Introduction
Greetings to you foodies, newbies, and those accidentally stumbling upon my site! I'm the author of Green in a Pink World, but I'd like to start a blog that lays out the foundation for the principles that guide my recipes and eating habits. I believe so strongly in the power of food to heal and nourish our bodies, and I'm passionate about sharing what I've learned with others. I know it's not an easy road, so I've decided to be as good of a resource as I can to those who may want to explore the rationale and practices of traditional methods of food preparation, as well as experiment with new recipes.
I know it's not simple to shift eating habits, especially in our busy world. However my goal is to make this information as accessible and simple as possible. So many are sick, tired, weak, and stressed. I'm not making light of any of these issues, but I do know from experience that what we put into our bodies can have a large impact on how we feel. I also learned that many of the so-called "health" foods we think are doing our bodies good, really aren't. So let's go on a journey together and take back food!
My Experience
About four years ago, my husband Mark was diagnosed with either Crohn's disease or Colitis. (The two are very similar and doctors weren't 100% sure which one he had.) These diseases are basically inflammation of the intenstines and/or colon. There is no recognized medical cure. People live with varying degrees of severity. Some take prescription medication for the rest of their lives and are fine, others need sections of their bowels removed. The symptoms vary, but usually include frequent and loose stools, intestinal bleeding, abdominal cramping, and joint pain. Mark began taking drugs for his condition, and was told by his doctor that he would likely remain on these drugs for the rest of his life. At first, we accepted this.
However, I began experiencing incredible joint pain, fatigue, anxiety, and mild depression due to the other symptoms. Two years ago I was at a point where I barely walk, brush my teeth, or stand. I saw my PCP for blood tests (nothing), a physical therapist for tendonitis, an accupuncturist for anxiety, and a joint specialist who told me to suck it up and start working out again - "It's all in your head." Family and friends had suggestions, but no one had any real solutions. I laid on the couch most days and felt bad for myself for some time. Meanwhile, Mark was also experiencing debilitating symptoms. He had such bad arthritis that it took him two hours to get from our bed to the shower to the car in the mornings before work. There had to be a better way.
While wallowing in self-pity, I started reading Jordan Rubin's The Maker's Diet. The book changed my life. He talks about his life-threatening experience with Crohn's disease and how he achieved optimal health mostly through changing his eating habits. Rubin said that changing or eating habits can help a host of issues aside from just intenstinal ones, and since Mark and I were pretty desperate, we bought into what he was saying. I could never have imagined the journey that one book would take me on! I've since read voraciously on the topic of local, organic, and healing foods.
Mark is symptom free - 11 months! And my joint pain is virtually gone. Though at times the anxiety comes back, I'm much more equipped to deal with it. The added bonus: since adopting healthier ways of living, I've had one brief cold in 18 months. That's a far cry from my quarterly illnesses and constant strep throats!
Goal of this Blog
I'd like to share some of the things that have worked for us. I'm not a doctor, but I am pretty well-read and well-connected to others on this journey to take back food as nourishment rather than a cheap commodity. None of my experiences should be taken as Truth. Our bodies have different needs and tolerances, so I encourage you to try new things, but feel free to adapt them as you see appropriate.
I hope that we can be a community for each other. Does someone have extra kefir grains? (You'll learn more about kefir soon!) Anyone have an herb garden? Know someone who raises chickens? Let's be resources to one another to make this process fun, enjoyable, and easy! I welcome comments, suggestions, and questions along the way. Each week you can expect to review one guideline of healthy eating, information about that topic, recipes, and a "challenge" to go with it. If you'd like to participate on an active level, fill out my survey so I can get to know you a little better! Click Here to take survey
Thanks for visiting!
Greetings to you foodies, newbies, and those accidentally stumbling upon my site! I'm the author of Green in a Pink World, but I'd like to start a blog that lays out the foundation for the principles that guide my recipes and eating habits. I believe so strongly in the power of food to heal and nourish our bodies, and I'm passionate about sharing what I've learned with others. I know it's not an easy road, so I've decided to be as good of a resource as I can to those who may want to explore the rationale and practices of traditional methods of food preparation, as well as experiment with new recipes.
I know it's not simple to shift eating habits, especially in our busy world. However my goal is to make this information as accessible and simple as possible. So many are sick, tired, weak, and stressed. I'm not making light of any of these issues, but I do know from experience that what we put into our bodies can have a large impact on how we feel. I also learned that many of the so-called "health" foods we think are doing our bodies good, really aren't. So let's go on a journey together and take back food!
My Experience
About four years ago, my husband Mark was diagnosed with either Crohn's disease or Colitis. (The two are very similar and doctors weren't 100% sure which one he had.) These diseases are basically inflammation of the intenstines and/or colon. There is no recognized medical cure. People live with varying degrees of severity. Some take prescription medication for the rest of their lives and are fine, others need sections of their bowels removed. The symptoms vary, but usually include frequent and loose stools, intestinal bleeding, abdominal cramping, and joint pain. Mark began taking drugs for his condition, and was told by his doctor that he would likely remain on these drugs for the rest of his life. At first, we accepted this.
However, I began experiencing incredible joint pain, fatigue, anxiety, and mild depression due to the other symptoms. Two years ago I was at a point where I barely walk, brush my teeth, or stand. I saw my PCP for blood tests (nothing), a physical therapist for tendonitis, an accupuncturist for anxiety, and a joint specialist who told me to suck it up and start working out again - "It's all in your head." Family and friends had suggestions, but no one had any real solutions. I laid on the couch most days and felt bad for myself for some time. Meanwhile, Mark was also experiencing debilitating symptoms. He had such bad arthritis that it took him two hours to get from our bed to the shower to the car in the mornings before work. There had to be a better way.
While wallowing in self-pity, I started reading Jordan Rubin's The Maker's Diet. The book changed my life. He talks about his life-threatening experience with Crohn's disease and how he achieved optimal health mostly through changing his eating habits. Rubin said that changing or eating habits can help a host of issues aside from just intenstinal ones, and since Mark and I were pretty desperate, we bought into what he was saying. I could never have imagined the journey that one book would take me on! I've since read voraciously on the topic of local, organic, and healing foods.
Mark is symptom free - 11 months! And my joint pain is virtually gone. Though at times the anxiety comes back, I'm much more equipped to deal with it. The added bonus: since adopting healthier ways of living, I've had one brief cold in 18 months. That's a far cry from my quarterly illnesses and constant strep throats!
Goal of this Blog
I'd like to share some of the things that have worked for us. I'm not a doctor, but I am pretty well-read and well-connected to others on this journey to take back food as nourishment rather than a cheap commodity. None of my experiences should be taken as Truth. Our bodies have different needs and tolerances, so I encourage you to try new things, but feel free to adapt them as you see appropriate.
I hope that we can be a community for each other. Does someone have extra kefir grains? (You'll learn more about kefir soon!) Anyone have an herb garden? Know someone who raises chickens? Let's be resources to one another to make this process fun, enjoyable, and easy! I welcome comments, suggestions, and questions along the way. Each week you can expect to review one guideline of healthy eating, information about that topic, recipes, and a "challenge" to go with it. If you'd like to participate on an active level, fill out my survey so I can get to know you a little better! Click Here to take survey
Thanks for visiting!
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