An Ounce of Prevention

Last weekend Campbell’s Nutrition, our locally owned natural food store, hosted a 75^th anniversary celebration.  I took my little two, and we enjoyed guilt-free food samples from a variety of vendors.  This was a special treat for my kiddos because they are d-free and normally don’t get to eat samples!  I also got to meet Jenny from Jenuinely Pure in person.  We have emailed back and forth for the past few years but never met.  She was giving out sample for a body scrub that I may have to purchase for Christmas gifts in a couple of months!

 

While at Campbell’s, I decided to take advantage of a few sales to get ready for flu and cold season.  As much as I don’t want to think about it, soon we will be shutting up the house and will start passing around runny noses and fevers.  Yuck!  Since an ounce of prevention is worth a pound of cure that is how I prep our home for winter.

 

Multivitamins-Vitamins have been under debate for years.  We take food-based multis in the winter when the variety and quality of produce doesn’t give us the same vitamins and mineral as we would get in the summer.  Food-based vitamins contain powdered foods to increase absorption by the body.  The kids like Animal Parade and I like Nature's Plus and Rainbow Lite.



Essential Oils-We have been using eucalyptus oil and peppermint oil for the last couple of years.  I make a vapor rub with eucalyptus for congestion and a tummy rub with peppermint oil.  I add both oils to the kids’ bath water when they have coughs or colds.  It really clears them up.  I can add a few drops to a vaporizer or on their pillows to help keep them clear through the night.  Last month my oldest had a fever for 10 days that he could not shake.  I ended up purchasing Thieves Young Living essential oil which is both an antiviral and antibacterial essential oil.   His fever disappeared, and I am glad to go into winter with this versatile oil in the cupboard.

Herbal Teas-Since I was in grade school I have struggled during winters with tonsillitis and strep throat.   I really like Yogi Teas with honey when my throat starts to get scratchy.  I first bought the cold weather sampler, but Jordan and I both agree that our favorites are Echinacea Immune Support and Throat Comfort.  

Throat Lozenges-The rule at our house is that you have to have a cough that would keep you up at night to warrant getting a Zand throat lozenge.  The kids love them, and if they see them they will pretend to cough to get one.  J  I bought Elderberry and Zinc because it supports the immune system and they taste great.

Oscillicoccinum-I thought this was a little crazy, but I had it on hand last winter.  At the first symptoms of the flu last year both Jordan and my oldest son took Oscillicoccinum and were able to continue on with normal life the next day.  I will keep it on hand again this year.

Olive Leaf Complex-As I have said before I have trouble with my throat each winter.  Strep throat is super fun (hear my sarcasm) because there is a waiting game to see if it viral or bacterial.  Different doctors play it differently.  Some make you wait for test results before prescribing medicines, and some give an Rx even though it might be viral.  Olive leaf complex is both antibacterial and antiviral and is great for strep throat.  I have used it several times and been very impressed!

 

 

Onions and Garlic-I will use these as much as I can while cooking this winter especially in soups and stews.  I have to hide onion from the pickier eaters at our house so I buy a bag of frozen chopped onion and add a little to our meals.  We like garlic and I have some late garlic growing in my garden.

Garlic oil works wonders for ear infections.  Like strep throat, ear infections may be viral or bacterial; prescriptions are not useful for viral.  I started using garlic oil for my second son’s ear infections when he was around 6 months old and had been on a few rounds of antibiotics with no end in sight.  (Kids with dairy issues often have ear issues because dairy increases mucus secretions and the fluid builds up in their ears.)   When I first started using garlic oil I bought it at Campbell’s, but then started making my own.  I use it whenever I suspect an ear infection coming on.  Since I started using it three years ago my son who once was on a cycle of antibiotics for ear infections has only been on antibiotics once.   My son smells like the Olive Garden for a few days, but it is worth it to me.

 

Recipe for Garlic Oil

1/4 cup olive oil or sweet oil

4 cloves garlic finely minced

Put in a pan on low heat and let warm for 15-20 min ~ the idea is not to cook the garlic but to release the oils. Strain into a jar (preferably glass-I just used a baby food jar) and let cool. Drop 2-3 drops in each ear 2 or 3 times a day and put a small bit of cotton in the ear. The infection should clear up in a day or two. The mixture will keep in your fridge for 3 - 4 days then you will need to make a fresh batch. I don't put cold oil in the ears, but warm it up in a hot water bath first!

This post is linked up at http://fresheggsdaily.blogspot.com/ http://www.foodrenegade.com/ http://www.thenourishinggourmet.com/
 http://www.pennilessparenting.com/ http://wearethatfamily.com/ http://frugallysustainable.com/ http://authenticsimplicity.net/

Help! My Kid has Poop Issues!

  I cannot believe that I am writing about poop!  I am sure that I am breaking some sort of etiquette rule, but I also cannot believe how often I get into a conversation with another mom about children and poop problems.  Whether it is an issue of consistency or frequency, as those in charge of what goes in and out of our family, moms take great responsibility for their kids’ output!  I have learned through the past few years that there are three things moms should look at if their little guy or gal are having issues in the bathroom: intolerances, inefficiencies and incidents.

Intolerances-There are the well known triggers of milk, soy and gluten that require a complete avoidance of certain foods, but many people have lesser intolerances.  Some only have to avoid drinking a glass of milk or eating ice cream but are fine with yogurt and baked in diary.  Eliminating all grains might not be the solution, but limiting grains may be the answer for some.  Refined white sugar, food dyes and artificial preservatives were not meant to be ingested by the body and cause problems in some people.  If a child is having issues I recommend starting first by looking for an intolerance.  While this is probably a result of our own experience with our son, it does no good to pump a child full of fiber when another food or food substance is actually causing the issue.  I highly recommend the book What is Eating Your Child? for more information about this issue.

Inefficiencies- This is the most common assumption.  “Not enough fiber in the diet.”  I think most people equate fiber with whole grains, but whole grains aren’t the most effective food (neither are all whole grans the same.)  While I agree that whole grains are the way to go when eating grains, they will not add nearly the amount of fiber that veggies do.  I have a few ideas for pushing the veggies, but I think that the biggest one is cut out all sugar for a while until enough veggies are consumed.  Children are smart enough to figure out that “I will only be hungry for a few hours if I skip eating a healthy lunch.  Come 3:00 Mom will bring out the gold fish crackers and juice.  I will get full then so that I don’t have to eat the green stuff at supper.”  We have had that a couple times here, and the lunch plate goes in the fridge and is served at snack time.  J 

Water is another area where a child might be inefficient in the amount that they consume.  Juice does not equal water; milk does not equal water.  Water=water.  Guess what…beefing up on fiber can make constipation worse if the body is not getting enough water! 

Probiotics are so helpful at achieving a balance of bacteria in the gut and keeping things rolling at a safe and steady pace.  The easiest place is yogurt (again watch the sugar!), but there are also probiotic powers that can be mixed in applesauce or sprinkled between the bread of a pb&j. 

Omega-3s are getting a lot of buzz these days for the benefit that they give to the body.  One of these benefits is a healthy digestive tract.  We try to eat fish at our house a couple times a month but that is not nearly enough omega-3s to make a healthy body.  We take Cod Liver Oil supplements (we use Nordic Naturals) and add flax or chia seeds to some of our baked goods.  (Fish oils also helped my son with bed wetting!  Bonus!)

Incidents-Sometimes there are circumstances that cause issues for kids.  Potty training, starting school or a new baby in the house might just make them nervous and feel sick for a while.  Make sure that their diets are high in fruits and veggies and low in sugars and processed foods to give them the best chance possible at feeling well and having success in the bathroom!

Spinal alignment can make a big difference on the nerves that affect our digestion.  A great chiropractor can work wonders for those with digestive issues.  

What about Juice?  Juice is high in sugar.  The sugar found in juice cannot be digested by the body so it quickly eliminates it.  It is effective, but should be used with caution.  Kids who get used to sugary drinks will not drink water (which they need.)  Juice can spike the blood sugar and is also really hard on kids’ teeth.  It isn’t something that they should have every day.  Juice isn’t necessarily healthy and doesn’t solve the problem.  It masks it.

I am not a doctor, just a mom of four who has wiped a lot of bottoms and dealt with quite a lot of poop in the last several years.  I try hard to keep everyone’s tummies healthy and happy because a troubled tummy makes for a crabby kid! 

This post is linked up at http://www.thehealthyhomeeconomist.com/  http://www.raisingarrows.net/  http://homesteadrevival.blogspot.com/  http://wearethatfamily.com/

Make a move Monday: Rethinking Breakfast

Last week’s Rethinking Food laid out “why” and “what” of real food. Now it is time to look more at “how,” specifically breakfast. Changing breakfast is hard because breakfast from a box is so easy, and this is coming from someone who admittedly has an advantage to a real food breakfast. I like to cook. I like mornings. I love breakfast food, and I don’t have to have everyone out the door by 7:30. But when the opposite is true, then what?

There we were, back at the doctor with my son after adding fiber to his diet was not doing enough for his stomach.  The doctor was very frank in his discussion with me.  He made me stop and look at each meal, and I remember feeling completely overwhelmed.  He asked “What do you eat for breakfast?”  With great pride in my simple answer I said “Honey Nut Cheerios or Frosted Mini Wheats.”  He replied with an annoying buzzing sound and a “Wrong answer!”  I was deflated. 

We can all envision the breakfast table full of fluffy pancakes, bacon and eggs or crispy hash browns and omelets, but that isn’t the reality for most of us each morning.  (It also does NOT need to be the goal, I might add.)  There are two real food options that can serve the business of our days: Grab and Go and Make Ahead.

Grab and Go

My goal here was real food that takes the same time and effort as a pop tart.  I have heard of some who do not particularly like breakfast foods and grab last night’s supper out of the fridge and that works too!

Cheese and fruit-Cheese sticks give a portable protein (choose full fat for better digestion and white to avoid artificial coloring.  Did you know that cheese is never naturally orange?  It is added!)  Fruit is always a winner…berries, oranges, apples, bananas, pears, grapes.

Nuts and dried fruit-This has the same idea as above, starting the day off with protein and fiber it always a good choice.

Larabars-These are not the most budget friendly option out there, but once in a while health and convenience trumps the extra cost. J

 

Yogurt-If you read the label and find a low sugar, full fat yogurt without artificial coloring and flavoring, that’s great.  This maybe harder than it sounds!  You will also pay a lot more for this kind of yogurt.  Often it can be found plain and you ccan add honey or a little jam and sweeten it on your own, but then if feels less “grab and go.”

Granola-Grandola is another healthy food that takes a careful, label reading eye.  Often times there is a lot of extra surgar. 

Make Ahead

This takes a little work one morning of the week (or on a Saturday if the weekday mornings are too crazy!) but makes the difference between real food and compromise the rest of the week.  These meals are often more cost effective than boxed cereals too.

Frozen waffles or pancakes-I lived off frozen Eggo waffles during my third pregnancy!  I make them myself now; it’s cheaper and healthier.

Muffins and quick breads-I normally make pumpkin or zucchini so that we are getting moreveggies.

Hard boiled eggs-My kids love these.  It takes very little prep time to make enough to last a week.

Homemade granola bars-Best chewy granola bar recipe ever, I always double this recipe but only use a total of 8 Tbs of honey.

Breakfast cookies-This makes a huge batch!  Try them as bars if cookie making is too tedious!

Breakfast Burritos-This is my oldest son’s favorite.  He likes egg, sausage and cheese, maybe someday I can squeeze in pepper, onion and/or mushrooms!  (Confession: I haven’t gotten the hang of making my own whole wheat tortillas.  I compromise with the Costco pre-rolled ones that I cook myself.  They are made out of while flour, but the ingredients are very simple.)  Soft tortilla shells and the fillings of your choice can be easily wrapped in plastic wrap and frozen.

Homemade Granola-This is the best answer for replacing boxed cereal.  I have no one recipe that we like.  The other day I choose a crunchy granola bar recipe that I found on Pinterest and broke it up as cereal.  That was probably everyone’s favorite.  I am curious to try this crock pot recipe.

Homemade Yogurt-Admittedly I have tried making crock pot yogurt, but have ended up with runny yogurt that I turn into smoothies and freezer pops.  My friend says that this recipe is the way to go.  I have tasted hers , and it is good!

While they doesn’t fall into either category there are a couple of breakfast foods that should be mentioned. 

Oatmeal: The most cost effective breakfast for sure is oatmeal.  (Sorry, instant and quick oats are processed; use rolled oats.  The texture is better anyway!)  I have found that I can make a double batch of oatmeal and once the leftovers have cooled I add an egg, mix well and spread out into a container to put in the fridge.  The next day I cut out a “bar” of oatmeal and fry it as oatmeal pancakes. 

Eggs: Scrambled or fried these are a great start to the morning.  My mom used to always feed me scrambled eggs on ITBS mornings as brain food-smart mom!

Toast-Bread is tricky for the real food diet.  Have you read the ingredients of even “healthy” whole wheat bread?  It is disappointing.  Homemade bread is amazing, but I don’t have time to do that as regularly as I would like.  Ezekiel bread is a great option, but not budget friendly and my kids don’t particularly like it.  They will eat it as toast so we have had it in the freezer for some of “those” mornings.

It is your turn in the conversation.  What real foods do you eat for breakfast?  What standard breakfast foods are hard to give up?  Link up real food ideas and healthy recipes!  I love seeing what healthy moves you are making in your home! 

This post is linked up at http://www.raisingarrows.net/  http://homesteadrevival.blogspot.com/

Make a Move Monday: Rethinking Food

Three out of our four kids have special dietary needs.  My oldest son is very sensitive to refined sugar and processed food.  (As hard as I tried, our recent vacation to the Ozarks did not go without incident.)  My younger son and daughter both have dairy intolerances.  We eat differently than most of our friends.  I do hope that someday our home is rid of the diary issues.  It would be nice to mix up one bowl of pancake batter in the morning or put cheese back into our family meals.  Surprising to some however, I do not wish to return to the mornings of brown sugar Pop Tarts or Diet Pepsi and Nacho Cheese Doritos at lunch. 

Why do I wish away one diet but not the other?  It is certainly not because dairy free eating takes more work than eliminating processed foods from our diets.  I do not want to return to our old eating habits because my whole thought process about food has been changed.  The more that I learn about food and our bodies, the more that I am convinced that real food must be the foundation for any diet.  (Allergies and intolerances will alter the diet from there.) 

Answering the question “Why eat real food?” in a paragraph is quite a daunting task, but here I go:  I believe that if we want our bodies to perform properly for as long as possible we need to fuel it correctly.  It makes sense to me that God has created food to naturally have the nutrients we need.  We cannot (and should not) try to outdo His genius.  Egg Beaters should not replace eggs.  “Made with fruit juice” fruit snacks are not equal to a serving of fruit (even if it says so on the package), and margarine cannot replace good, old butter.   At their core high fructose corn syrup, artificial flavors and colors, hydrogenated oils, and many of the additives and artificial preservatives we manufacture are trying to outdo nature.  They are a contortion of real food made to fit our current food trends (low-fat, low-carb, low-cal, low cost, etc) rather than our nutritional need. 

The human body has responded to all of this relatively new food (in the history of the human race Red 40, MSG and high fructose corn syrup are "new") in some major ways.  We are very addicted to an unnaturally sugared diet.  As our country’s sugar consumption has increased so has our weight.  Many diseases are linked to the obesity epidemic in the US.  Good, healthy foods are in competition with their deceptively colored and flavored counterparts that are void of health benefits.  People become nutritionally starved choosing the brightly colored fake stuff over the good food, and immune systems suffer.  Processed foods do not contain the benefits once put there by the Creator.

Ironically, we are more obsessed with food than ever.  Diets and super foods grace the cover of magazines and are the topic of countless news stories.  We are obsessed with food not in a “give us this day our daily bread” kind of way but in a strange “I can tell you the fat grams, carbs and calories in my hot pocket but otherwise have no idea what ingredients I am actually eating” kind of way.  If you step back and look at it, it is very odd.

 “Rethinking Food” will be a series of discussions reconsidering the food we eat at each meal asking is this “Real Food?”.  What exactly is “Real Food?”  Google gave me this definition: “Those that nature gives us, plants, roots, fruits, nuts, seeds, meats, eggs, milk and those made from it. Fake foods are those that human beings create trying to imitate the natural food.”  http://www.thepalettefund.org/nutrition_resources/more/glossary

I really do want this to be a discussion.   What do you think about real verses processed foods?  What hang ups does your family have with a real food diet?  What does your family eat?  What are the ingredients in those foods?   A dialog is so much more fun than a monolog so I hope that you comment here or on Facebook!  Next week we will be specifically looking at breakfast foods. Please join us!

NOTE:  I hope that as a reader you never hear a judgmental tone at Simply Made Home.  We are not perfect, nor (in light of this post) do we eat perfectly.   My goal is to relay information and in this series in particular encourage others to evaluate food choices and maybe look at nutrition in a different light.  I truly believe that food is an area of stewardship that balances health, money and time in a way that may look different for each family.  I never intend to leave others with a feeling of discouragement because they don't do it "right," but to encourage changes that might need to be made. 

OK, it is time for a link up!  Please let us know what simple move you are making toward healthy living in your home. Link up your blog post, or just leave a comment. Then take time to be inspired from other's link ups and comments.

Please read through the rules for those participating, and thanks for your participation.

1) No linking to giveaways or promotions for affiliates or sponsors. Give aways and promos are great, but they expire. I will delete giveaway links or promotional links.
2) Keep things simple and healthy. Avoid recipes with "cream of x soup," processed cheese or corn syrup. Crafts are cool, but unless they help organize or simplify please don't link them.
3) Link back to SimplyMadeHome.This is common blog party courtesy. It also helps build the community of encouragement. Check out other’s posts and leave a comment! It is fun to hear from others.
How to link up to your post? Read below.
Using the Mr. Linky, link back to your specific post, not just your blog.
Example of Format
Your Name: Tara @ SimplyMadeHome (Simple Vinegar Switches)
Your Link: http://simplymadehome.blogspot.com/2012/03/simple-vinegar-switches.html

This post is linked up at http://www.raisingarrows.net/ http://www.workingkansashomemaker.com/

 http://www.growinghomeblog.com/ http://homesteadrevival.blogspot.com/ 

Jenuinely Pure Giveaway!

I am so excited this week to be partnering with one of my favorite companies: Jenuinely Pure.  I have been using Jenuinely Pure products for almost three years.  I fell in love with both the company and the products immediately.   Jenuinely Pure was born out of the desire to provide families with natural products that are both effective and affordable. 

With as many cleaning products as I make myself, it may be surprising that one of my favorite Jenuinely Pure products is the All Purpose Cleaner.  All purpose cleaners are easy to make, but my husband hates the strong vinegar smell.  My husband understands why I use vinegar in so many areas of our home, but he prefers that I use the Jenuinely Pure cleaner.    This cleaner is so effective, and it smells wonderful.  I love that I can purchase a gallon refill and save nearly to $10. 

Another one of my favorite products is the Baby Wash.  At my children’s last wellness check the doctor said “Keep using whatever lotion you are using.”  I told him that the kids don’t use any lotions regularly.  He was shocked, “What kind of soap do you use?”  I told him that we use Jenuinely Pure!  I also have loved giving away this Baby Set as a unique baby gift. 

The Jenuinely Pure skin care line has to be the most affordable natural skincare out there.  I read through the ingredients on the back of my Moisturizing Serum the other night.  There is not a chemical in it.  I could probably purchase all the ingredients online or at the health food store, but it would cost a fortune to gather all the beneficial oils and extracts in this bottle. 

Are you curious about trying Jenuinely Pure?  Jenuinely Pure would like to offer a $20 gift certificate to one Simply Made Home reader, and a 15% discount to all who order from Jenuinely Pure this week with the code SMH15.  To enter Simply subscribe to or becoming a follower or Simply Made Home and leave a comment telling me you did so.  For an extra entry "Like" Simply Made Home on Facebook.  For a third entry "Like" Jenuinely Pure's Facebook page as well!  And "Share" this giveaway on your Facebook page for a forth entry!  Be sure to leave a comment for each entry that you complete for your additional chances to win!  The winner will be announced Friday.  Good luck and happy shopping!

My Story: A Journey from Toll House Cookie Mom to Veggie Mama

I still do a double take when people call me “healthy.” I never once thought “When I grow up I want to write blog posts on eating more veggies and buying local beef.”  (As if blogs were around then, but you know what I mean.)  When my husband and I first got married our meals consisted of Hamburger Helper, Chicken Helper, grilled burgers and chicken, and Jack’s Naturally Rising Crust Pizza.  We ate that for four years.  I didn’t have a lot of culinary skills, and I was working full time. My health was not great.  I easily got strep throat and developed pneumonia once on the back side of an infection.   My cholesterol was high (around 270), and I was diagnosed with IBS.  The doctor said that I was too young to begin meds, being on them that early in my life would cause liver problems later.  He said that I needed to adjust my diet and exercise.  I interpreted that to mean “low fat” or “low cal” whenever possible.  It did not help a bit.

Upon the arrival of our first baby I quit my job.  I began cooking a lot more, but we had very little money.  “Low cost” trumped “highly nutritious” every time.  My mom got me a magazine subscription to Simple and Delicious, and I began to develop my confidence and skills in the kitchen to go beyond “open package and dump in cookware.”  I paid attention to my baby’s nutrition and kept him on homemade pureed baby food for a LONG time. This insured he ate enough fruits and veggies since there were few on our table.   Baby two came along.  She was a fussy baby, and my husband was working crazy hours.  I began baking as therapy.  Cookies, bars, cakes and pastries, I was well on my way to becoming the mom I had dreamed of: the soccer mom with the best treats!  My husband would joke, “If you keep sending me to work with brownies each night I work late they are going to continue to give me big projects!” 

Fast forward a couple years, and I was expecting my third baby.  My oldest was still very inconsistent potty training even though he was 3 1/2. Then he began experiencing painful bowel obstructions. The doctor suggested a stool softener to keep him regular.  I wasn’t comfortable with that at all.  We tried to up his fiber.  I threw ground flax seed in everything and forced down prune juice every morning.  Sometimes it seemed to help; sometimes it didn’t.  We would then give him the stool softener to get things started up again.

Upon the arrival of baby three we introduced a new twist-a dairy intolerance.  I was an exhausted nursing mom who had to eliminate an entire food group.  Dairy free baked goods didn’t taste the same at all.  I turned to easy dairy free foods.  Oreos, Wheat Thins and Jolly Time microwave kettle corn were daily snacks in our diets.  Unfortunately for us easy diary-free food equaled highly processed. 

2009 was our sickest year ever.  Ear infections, strep throat, H1N1, pneumonia...all of a sudden we were regulars at the doctor.  As my oldest son’s bowl issues got worse I decided to try a new doctor.  The doctor said we had two choices.  1) We could go with the first doctor’s suggestion and put him on a stool softener every day.  Or 2) we could eliminate processed foods from his diet.  Just adding fiber wasn’t going to cut it unless we got rid of the junk we were feeding him.  He suggested that we read Jordan Rubin’s book The Maker’s Diet. 

The book hit me like a freight train.  It sent me on a quest not only to learn a whole new way to eat, but also to consider what our bodies were being exposed to and absorbing.  It was overwhelming, but I was hooked.  A paradigm shift began to take place as I read stacks of books. I had to learn a whole new lingo, new recipes and a new line of thought.  It has been a lot of work. 

I have failed a lot, and I am still learning a lot.   On the flip side our family has not been on antibiotics since the fall of 2009, and my cholesterol is down to the normal level.  My oldest son’s bowl issues have cleared up on a daily basis, but he still has set backs.  Most of the time I can trace is back to issues in his diet. 

I miss those days of baking.  To be honest maybe it is not so much the baking (I spend plenty of time in the kitchen), but people’s reaction to baked goods.  You get a much different reaction to bringing Green Beans Almandine to Thanksgiving than if you are the person bringing the Puff Pillow Pastries.  I am not sad about our change from all white sugar and white flour; I am very thankful.  It didn’t work when God tried to get my attention with my own health issues.  He used my children to show me a different way.  We are healthier now, and that makes me happy!

This post was linked up at  http://homesteadrevival.blogspot.com/ and http://www.pennilessparenting.com/ and http://wearethatfamily.com and http://quickeasycheaphealthy.com/ and http://frugallysustainable.com/

Eat Your Veggies

This post is born out of the realization that our family needs to eat more veggies. There are good days, but there are days when the three carrot sticks at lunch and the sauce on our pizza is the extent of our vegetable intake. I want to do better!

I know that we need to eat more vegetables, but this doesn't come easily for me. To assuage my guilt I lump fruits and veggies together in a group called "plants." Since fruits easily go down we eat a lot of them figuring that we are getting enough plants in our diets. That's not all bad. Some plants are better than no plants, but different parts of the plant are designed to perform different functions for the plant. The roots suck up water and nutrients from the ground. The leaves convert sun energy into food for the plant. The flower, the seeds, the stem and the fruit all have different nutrients based on their functions. In general vegetables contain more minerals than fruit (iron, calcium, zinc, magnesium, etc.) Fruit is also generally higher in sugar than most veggies.  We need veggies as well as fruits (and more of them.)

Enough with the biology lesson, how are we going to get more vegetables into our diets? Well, here is my plan:

1) Serve More. Many times I excuse myself from serving an additional veggie if there is one in the main  dish(a casserole, pasta dish or soup.) That is the idea of a one dish meal-one and done, but realistically there is not a whole serving of veggies in the serving of the main dish. Heating up frozen mixed veggies alongside my pasta dish is not going to kill me! And what if we had a lettuce salad and green beans at supper? Or maybe carrots and broccoli?

2.) Cook More. Most of my family can eat raw veggies, and so we do them almost every day for lunch. That leaves out my baby. I need to cook more at night so that there are always some for her the next day for lunch. It is also important to prepare vegetables the way my family likes veggies. We are not a steamed family. We like them pan fried or grilled, and I have just started oven roasting sweet potato slices and broccoli. We eat more if they are cooked the way that we like them.

3.) Prep More. I recently discovered that my husband likes regular carrot sticks not baby carrots. I agreed that they are more flavorful. The trick is having them washed and cut ahead of time. A big bag of carrots or a head of broccoli does me no good at 11:55, sitting whole at the bottom of the fridge. I need to take the time to chop a week’s worth so they are a quick, convenient food.

I don't regularly hide veggies in other dishes because I don't have a lot of extra time to puree them. I also want my kids to be in the habit of choosing to eat veggies, but I do add cauliflower to my frozen mashed potatoes because it is beyond easy.

4.) Bake More. Pumpkin, rhubarb and zucchini bread or muffins are a way to get veggies in breakfast without a fight. (That also maybe because I add a handful of chocolate chips to my pumpkin bread!) The recipes are easy to double and tuck away in the freezer to pull out as needed.

5.) Snack More. Smoothies may not be the cheapest way to get vegetables down, but they are the only way that my boys are eating dark leafy greens. I make a big batch and freeze the leftovers as popsicles so we can eat them all week. I think that my baby is going to be a salad eater, but she for now just gnaws on the leaves. She will gladly take smoothie from a spoon or a straw (or even a popsicle if she is going straight to the bath afterward!)

Everyone is crawling on me at 5:30 waiting for Daddy to come home so they can eat supper. Snacking on veggies and ranch makes this time a little more peaceful. My boys will sit down with a bowl of frozen peas straight from the freezer. I don't get it, but whatever floats their boat!

6.) Try More. There are plenty of veggies that my family has never tried. We discovered last year that we love asparagus. We tried Brussels sprouts, but they didn't do it for us. I tried kale chips, but I think that I burnt them so I need to try it again. Maybe we can order new side dishes at restaurants, or I can ask friend who cooks different veggies to give me a few tips. We might find a few new favorites if we just try.

7.) Load on More. Another great option is to double the amount of veggies in the recipe. Adding an extra cup or two of chopped or frozen veggies takes seconds, adds nutrition and makes the soup or casserole go a little farther. A salad doesn't need to be just greens. Shredded carrots, broccoli florets, diced red peppers, grape tomatoes, and sprouts all dress up a salad and add more veggies to our diets.

Two Side Notes:

1.) Sugar Less. We have the ability to outdo nature when it comes to sweetness. When we train minds, bodies and taste buds to crave sugar at such great levels, it is hard to enjoy the flavor God gave the sugar snap pea. Even the best vegetable tastes bitter next to the high fructose corn syrup in a box of Mike and Ikes. (I am picking on a candy that doesn't do it for me so that when I read this it is less convicting.) This is one case where a spoon full of sugar does not help the medicine go down.

2.) Lead by example. My baby begs off my plate. My bigger kids want what I am snacking on. It is up to me set a good vegetable example! I say "Eat as I say, and not what I eat."

Well, it looks like I have a lot of chopping to do. I had better get to it! I would love to know; how are you eating more veggies?

This post is linked up at

Barn hop @ http://homesteadrevival.blogspot.com/

Kitchen Tip Tuesdays @ http://www.tammysrecipes.com/

Penny Pinching Party @ http://www.thethriftyhome.com/

Health 2Day Wednesdays @ http://quickeasycheaphealthy.com/

What is up with Apple Cider Vinegar?

If you would have told me a couple of years ago that I would be spiking my water with ACV I would have never believed you. Nonetheless, here I am googling it and drinking it.  After using ACV during my spring cleanse I was surprised that my allergy symptoms seemed to go away.  I was not expecting this and had to know more about ACV. 

There is not a lot of official information ACV.  (There is a lot of info on drugs because there is a lot of money to be made on pharmaceuticals...not a lot of money in apple cider vinegar!)  There have been a couple university studies done to try to figure out what this simple tonic can do.  (It is important here to note that I am writing about raw and unfiltered ACV, the dirty looking bottle, not the pretty apple juice looking kind. ) There was promising results showing that that ACV does help in the battle against obesity and diabetes.  The remainder of the claims about ACV (including my accidental find of allergy relief) have just been passed down from great grandmothers and ancient medicine from around the world.  I think that my favorite research thoughts were from the National Arthritis Foundation which said (and this is my butchered paraphrase) “ACV is harmless, and unproven but what is it going to hurt to try it?  If it works, that’s great!” 
Remember how the mother on My Big Fat Greek Wedding thinks that Windex will cure everything?  As I started reading about ACV I began to have that same affinity for it!  The problems that raw, unfiltered ACV is credited to helping are endless!

·         Obesity

·         Diabetes

·         Warts

·         Lice

·         Acid Reflux

·         Sinus Infections

·         High Cholesterol

·         High Blood Pressure

·         Heart disease

·         Acne

·         Indigestion

·         Diarrhea

·         Constipation

·         PMS

·         Arthritis

·         Flu

·         Candida

·         Sore throats

·         Migraines

·         Chronic bad breath

·         Allergies

Now, I thankfully cannot give testimony to everything on this list, but the last one has me giddy.  I am taking 2 teaspoons of ACV (diluted in water) twice a day and no allergy meds.  I have been using my NettiPot before bed.  I am not sure that I need to, but I still cannot believe that the ACV is working.  I was telling my mom about my experience with ACV this weekend, and she agreed that my skin looked better too.  I fell like singing after I drink it because my throat is so clear.  I wish I would have known about this back when I was in solo competitions and performances!  It is said that ACV works because it regulates blood sugar, suppresses appetite, decreases inflammation, reduces mucus, kills bacteria, kills fungus, balances the body's ph, detoxes and aids digestion.
The recommendation is to dilute 2 teaspoons in 8 ounces of water.  ACV is very acidic.  Drinking it straight can erode the enamel off teeth and/or burn the esophagus.  I double the amount of water and drink it through a straw to keep it off my teeth.   There were reports of problems with drinking excessive amounts of ACV for an extended amount of time.  (Excessive amounts being 2 cups a day!  That is a lot of ACV!) 
I plan on continuing taking the ACV.  It is like the National Arthritis Foundation said “ACV is harmless, and unproven but what is it going to hurt to try it?  If it works, that’s great!” 


This post was linked to the Barn Hop at http://homesteadrevival.blogspot.com/ and http://www.nourishingtreasures.com/  and http://wearethatfamily.com/

4/19/12 NOTE:  I am getting a lot of questions about this post which is fun! I will try to do a follow up post soon, but really wanted to clarify that this post is about Raw, Unfiltered Apple Cider Vinegar.  (Braggs is a common brand.)  Locally I can get it at Fareway or Hy-Vee.  Don't buy the one that is "pretty" and looks like apple juice.  The one that you want is a little dirty looking.  The bottle often says that is "contains the mother."  I have no idea what "the mother" is but I know that the filtered ACV will not have the enzymes that raw does (making raw the effective ACV.)  It is also available on Amazon http://www.amazon.com/Bragg-Apple-Cider-Vinegar-liquid/dp/B001AIWAAE/ref=sr_1_1?ie=UTF8&qid=1334839136&sr=8-1