Week Seventeen - Granola

 Easy Granola 

4 cups oats

1 cup pepitas (shelled pumpkin seeds)

1 1/2 cups chopped walnuts

3 cups dried cranberries

1 cup ground golden flax seed

1/2 cup coconut oil

1/3 cup agave nectar

1/4 cup honey

Preheat oven to 350 degrees

In a large mixing bowl combine dry ingredients.  Slowly stir in agave nectar and honey coating evenly.  Next stir in coconut oil again making sure granola is coated evenly.  Bake for roughly 45 minutes or until golden brown, stirring every 15 minutes.  

*Most of the above measurements are approximates.  

*This makes enough for a family of four to enjoy during 2 days of packing and a cross country car trip.

The key to making good granola is making sure to use enough sweetener/oil to moisten and not over cooking!  I made this batch with ingredients I just happen to have on hand.  My family loves it!  They eat it dry or with milk (it is really good with almond milk).  I kept my portion raw as I used all raw ingredients and  just kept a portion unbaked.  

Week Sixteen - Why Organic?

Most of us know that eating organic foods is the best way to reduce pesticide exposure in our bodies, and eating organic feels fairly mainstream today.  A good selection of organic foods are available in most grocery stores throughout the country.  I thought it might be helpful to define some of reasons eating organic is beneficial as well as why eating non-organic is harmful to us and to our environment.  Below I have listed some of the more relevant research that I hope you find interesting and helpful in deciding if eating organic foods is the right choice for you and your family.

-1.2 billion pounds of pesticides were sprayed in the United States in 2001-02, costing 11 billion dollars.  Pesticides are used to kill bugs by poisoning their nervous system.  When we ingest fruits and vegetables sprayed with pesticides the side effects can be:  Headache, fatigue, depression, mental fog, memory loss to name a few.  There are also links to allergies, asthma, autoimmune diseases and certain cancers. 

-A recent study showed that approximately 6 out of 10 children with higher-than-average pesticide (organophosphates, one of the more dangerous pesticides) exposure were TWICE as likely to have ADHD.

-Non-organic farming consumes more crude oil in the manufacture and application of chemical fertilizers than any other industry in the United States.  

-Agriculture has been named a major source of water pollution, contributing to more than 100 different pesticides found in the groundwater of 45 states.  

-40% more antioxidants are found in organic food, according to a 4 year $25 million European Union study.  This study also showed that there are higher levels of zinc (most of us are deficient) and iron in organic produce.

-Small local non-organic farms tend to use less pesticides than the larger commercial farms.  

-When shopping farmer's markets know that many small local farms may be organic but not certified organic.  The certification process is long and expensive.  I always ask and most always get an honest answer.  

-Organic meats, poultry and egg products come from farms that use organic feed, do not use growth hormones or antibiotics, and that allow animals space and freedom in a natural environment.

-In the spirit of "doing the right thing", I recommend purchasing organic foods from the smaller farms and smaller food companies.  Large food manufacturers  and corporations have joined the organic food sector largely because of consumer demand which translates to money for them.  They are much more willing to sacrifice animal welfare and cut corners in the production process to keep prices down, however this is not staying true to the integrity of organic.  It becomes more about money for them and not their consumers good health.  A little kudos to the big guys-as more corporations become involved in the production of organics, the more farm land is converted to organic, helping our environment.  Corporations have also raised consumer awareness to the benefits of organics.  

-USDA Certified Organic (the green label/seal on foods) certifies that the product contains at least 95% organic ingredients.  When you read "made with organic ingredients" the product has at least 70% organic ingredients.  Foods made with 100% organic ingredients are generally labeled as such.   

-Below are two lists that are helpful in deciding which fruits and vegetables to buy organic, if you need to make the choice.

Non-Organic Fruits and vegetables with HIGHEST levels of pesticide residue:  Most Toxic

Peaches

Apples

Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Kale

Lettuce

Grapes

Blueberries

Carrots

Pears

Non-Organic Fruits and vegetables least likely to contain pesticide residue:  Least Toxic

Onion

Avocado

Sweet Corn

Pineapple

Mango

Asparagus

Sweet Peas

Kiwi

Cabbage

Egg Plant

Papaya

Watermelon

Broccoli

Tomatoes

Sweet Potatoes

*This is good information to have, however, I believe that buying organic is always best!

~One Body, One Life~

Jennifer

Week Fifteen - The 12 Hour Fast

Fasting and cleansing are recently very popular methods of dieting and detoxifying the body.  There are many forms of each and the one method that I find consistently manageable is Joshua Rosenthal's, founder of the Institute for Integrative Nutrition, 12 hour method.  He states in his book, Integrative Nutrition, that he fasts daily from 8:30p.m. to 8:30a.m. and that this has improved his digestion and sleeping.  
I have adopted this idea of the 12 hour fast, and find that I  feel very refreshed when I give my body a fairly long break from food and drinks.  I personally am not so strict with the specific times that I fast, for instance during the week I am more likely to be on a 7-7 schedule and the weekends more like 8:30-8:30 or even 9 sometimes.  I have, however, found that my body works best when I am done eating earlier in the evenings.  I sleep better and wake up with more energy when I fast from 7p.m. to 7a.m. than from 9p.m. to 9a.m..  
I recommend this style of fasting to clients who are trying to lose weight.  It is a nice, fairly simple and not too regimented way to create more awareness when it comes to eating.  When trying to lose weight or eat a  healthier diet,  we have to become more aware of what we are putting in our bodies and when.  This 12 hour fasting really helps to create that awareness. 
Give the 12 hour fast a try this week.  Notice how your body feels when you give it this break.  Notice how your energy increases or decreases depending on the times you eat and fast.  Also, how much time is there between your last meal and the time you go to sleep?  Do you feel better and more energized in the mornings when you eat earlier in the evenings, allowing your body more time to digest the food before going to bed?  
If our goal is to be truly healthy, we should work on not only looking our best, but of course feeling our best.  Good luck exploring the 12 hour fast, I hope it works for you as well as it works for me!
~One Body, One Life~
Jennifer

Week Fourteen - A Bite of Happiness

                                                                    Shrimp (or tofu) Chili Enchiladas

I made these enchiladas with shrimp, they can be made with tofu as well - either way they are a little spicy and delicious!

1/2 tsp chili powder
1 tsp paprika
1/3 cup  flour
1 lb raw shrimp or 8oz of tofu cut into 1/2 inch cubes
2 tbls cooking oil (I like grapeseed)
1 onion chopped
2 garlic cloves, minced
1 large red bell pepper chopped
2 large avocados
1/4 cup fresh line juice
1/2 cup grape tomatoes, halved
1 cup grated cheese (omit or use vegan cheese for vegan recipe)
8 soft flour tortillas
2/3 cup sour cream (again, omit for vegan)
1/2 cup cilantro chopped 
1 jalapeno seeded and sliced
Tortilla chips
Fresh Salsa

Sauce:
Any good red enchilada sauce will work, I used Los Chileros Red Enchilada Sauce (a spice packet that you mix with water).

To make guacamole:

Cut avocados in half, remove pit and scoop into small bowl

add lime juice

1 clove garlic

1/4 cup onion

1/4 cup cilantro

1/2 cup grape tomatoes halved

salt/pepper to taste

*chill 

-Mix chili powder, paprika and flour in a shallow dish, use to coat shrimp or tofu.
-Heat oil in skillet and gently cook tofu or 3-4 minutes or shrimp until pink, about 4 minutes.  Gently remove from pan and set aside on paper towel to drain.
-Add 1/2 cup onion, 1 clove garlic and bell pepper (use a variety of peppers if you like) to new pan and cold oil (adding to cold oil keeps garlic and onion from burning).  Cook for 2-3 minutes until soft, drain and set aside.
-Prepare enchilada sauce, per packet instructions
-Fill tortillas with mixture of shrimp or tofu, pepper and onion mixture, small amount of sour cream and/or gaucamole.
-Place in shallow baking dish and top with enchilada sauce, cheese, sliced jalapeno and top with fresh cilantro
-Bake @ 350 for 20 minutes or until sauce and cheese is light brown and bubbling.
-Serve with Tortilla Chips, Fresh Salsa and Guacamole and enjoy!
*Again, be creative with filling, try black beans, guacamole and brown rice for a change.

                                                                                      Citrus & Fennel Salad

I like fennel very much and especially when paired with citrus and figs.  I made this salad last night and because figs are not yet available, used tomatoes and avocados instead.  It was tasty and fresh and I especially loved the dressing.

1 large grapefruit (ruby reds are nice in this too), sliced and peeled
2 cups baby spinach
1 Leek washed and sliced
1 fennel bulb cut in half and thinly sliced
2 tomatoes, sliced  or 1/3 cup grape tomatoes halved (again, I would normally use figs here which adds the perfect amount of sweetness to the salad!)
1 avocado halved, pitted, peeled and cut into thin slices

For the dressing:
1/4 cup fresh lemon juice
1 teaspoo grated lemon peel
3 tablespoons olive oil
2 tablespoons of honey
1 tablespoon mined onion
1 teaspoon minced ginger
1 teaspoon dry mustard
1 teaspoon seasame oil
wisk ingredients together in bowl, pour desired amount over salad to evenly coat and toss