Goal Updates

The time has come to review my progress on my goals. So here goes:

1. Eat more whole grains. I'm doing very well with this goal. I cook brown rice most of the time (unless I'm in a hurry), make my own whole wheat bread (sometimes I grind my own wheat. I know, I'm a nerd), and use more whole grains in my cooking. I would like to start using whole wheat pasta.

2. Eat more fruits and vegetables. I'm also doing well here. Vegetables and fruits make up a bigger portion of my grocery purchases. I've also been trying to by fruits and veggies when they are in season. I loved eating my own garden grown tomatoes, and while I am a little sad tomato season is over (and that I no longer live in a house with a garden), I would rather eat canned tomatoes and sauces made with in season tomatoes than eat the yucky tomato impostors at the grocery stores now. Two of the best measures of success here come from my daughter. The other day her friend was complaining about how she doesn't like to eat vegetables. My daughter confidently said, "I love vegetables. They help me grow healthy and strong." Also, the other day she snatched broccoli out of my salad and popped it into her mouth with great relish.

3. Eat less meat. I've gone from eating meat (either lunch meat variety or otherwise) about once a day to once every couple of weeks. I usually eat meat when we are eating at someone else's house. I don't purchase meat very often (less than once a month--except I still by deli meat for my husband).

4. Eat less refined sugar. This goal has been the hardest for me by far. I can report some progress, though. I have decided to cut out high fructose corn syrup from my diet, which has eliminated soda products (and thus caffeine) from my diet as well. I try to buy products with molasses, honey, agave, or cane juice instead of sugar. So I am eating refined sugar much less often than before. I still have a ways to go before I am free from my sugar addiction, though. A measure of my success here came before I swore off high fructose corn syrup (it actually aided my decision). I bought a bunch of yogurt from the store because it was on sale. I tried some and couldn't eat it because I could taste the corn syrup. It was way too sweet, and frankly not as tasty as the natural brands I had been purchasing. I decided the extra money for HFCS free yogurt was well spent.

Favorite Cookbooks

I thought it would be fun to share my favorite "healthy" cookbooks/web-sites and get ideas from you about your favorites. Here are my current favorites:



Wholesome Harvest: Cooking With the New Four Food Groups : Grains, Beans, Fruits, and Vegetables (Paperback)by Carol Gelles

This cookbook is filled with yummy recipes without too many weird ingredients. As the title suggests, it contains recipes that use lots of vegetables, fruits and whole grains. Most of the recipes are vegan, but can handle meat, cheese, etc. if you so choose. The recipes are also seasonally appropriate (i.e. zucchini, tomatoes and basil in one recipe; sweet potato, winter squash, carrots in another). The book is full of variety and different ethnicities of flavor as well, which keeps me interested.

Super Baby Food (Paperback)by Ruth Yaron

All about how to make you own baby food and 1,000 other tips for healthy eating for babies and children. Aside from the practical How-to and What-to information, I really enjoy the recipes and the myriad of facts and tips the author throws in about things I never thought I needed to know (but are really quite useful).

http://www.cookinglight.com/ and http://www.allrecipes.com/

My favorite cooking web-sites. I love cooking light magazine, especially the "dinner in just about 20 minutes" section. I've found a lot of great egg/dairy free recipes on allrecipes.com by typing simple searches (like "egg free cookies").

So, what are your favorite cookbooks or web-sites?

Curry Pumpkin Soup

I've been trying new pumpkin recipes to use the pumpkin puree from our Halloween pumpkin. I adapted this recipe from allrecipes.com.

2 tbs. pumpkin seeds (optional--I used a mix of pumpkin and sunflower seeds--for the simple reason that they are stored together in the same mason jar)

2 tbs. butter

3 tbs. all-purpose flour

1/2 tbs. curry (I have a very strong curry powder. If yours is not so strong, or you just like things really spicy, add more)

4 C vegetable broth

1/4 C finely chopped onion

1 tsp. bottled minced garlic

3 1/2 C pumpkin puree (or 1 29 oz. can)

1 can (15 oz) coconut milk

2 tbs. soy sauce

1 tbs. sugar

salt and pepper to taste

the original recipe gives instructions on how to toast the seeds in the oven. I sprayed a skillet with cooking spray, then toasted the seeds for a few minutes that way. If your seeds are fresh from the pumpkin, oven toasting would work better.

Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth. Cook, stirring, until mixture begins to bubble. Add onion and garlic. Gradually whisk in broth, and cook for about 10 minutes (or until thickened a bit). Stir in pumpkin and coconut milk. Season with soy sauce, sugar, salt and pepper. Bring just to a boil, then remove from heat. Garnish with roasted seeds.

By the way, I resolved the Halloween candy dilemma in the following ways. First of all, we opted to go out for the evening, so we gave out nothing (it's kind of cheating, but it worked). Second, my daughter got sick of trick-or-treating early so she didn't end up with much candy. Third, I bought a toy to trade for her candy. This was a TERRIBLE idea for our family. She hated the idea of anyone (fairy or otherwise) taking her candy. I could see her point of view, so she ended up with the toy AND rationed candy. I won't do that again. Live and learn, right?

Trick or What?!?!

I think my life has finally calmed down enough to start posting hear again. I've been thinking a lot about what to give out for Halloween and what to do with the mounds of candy my nearly three-year-old daughter is sure to bring home.



I don't want to be the mom in the neighborhood that hands out boxes of raisins or toothbrushes, but I can't bring myself to buy a giant bag of candy to push on the neighbor kids. I'm thinking of going the toy route. I might purchase the mini playdough packs or something. Any ideas? I wish it weren't so creepy to actually make something to give away.



Have any of you found successful ways to keep your kids happy while preventing them from ingesting gobs of high-fructose corn syrup? I've heard of letting your kids eat as much candy as they want on Halloween night and then having the "candy fairy" come take the candy in the night and replace it with a toy.

Afternoon pick-me-up

So the sugar thing is still getting me down. I'm very very bad at cutting it out. I've found a couple of slightly better for me treats that help me get through the afternoon:

1. Stoneyfield Farm Chocolate Underground yogurt. It's my favorite with a bit of granola. Mmmmmm.
2. Protein shake. My favorite brand lately is GenSoy. Of course chocolate is my favorite flavor.
3. A glass of chocolate soy milk (notice any trends?). I prefer Silk brand, but 8th continent is pretty good as well.

Maybe once baby is sleeping through the night I'll be able to cut out the chocolate. Meanwhile, I take heart in the fact that each of the above treats actually provides some nutritional value. Sigh. Any ideas on how to more successfully break my sugar/chocolate addiction?

Just Say No!

I've decided I have to revise one of my goals (already!)--I'm not doing well with "less refined sugar." I think the problem is that "less" is such a vague and easily justifiable word. And once I talk myself into a sugary treat, my blood sugar skyrockets, plummets, and leaves me in a puddle of exhaustion. I then justify more sugar to help me get through the afternoon (or whatever my excuse happens to be at the moment) and the cycle starts all over again. Yesterday I found myself sneaking my daughter's potty treats and new that it was time to re-evaluate.

So, I'm going back to my original goal of NO REFINED SUGAR!! I'm thinking of allowing myself definable breaks (like eating cake at my sister's wedding, etc). Do you think I'm just justifying more? I'd love your opinions.

Aunt LeArta's Easy Wheat Bread

My great-aunt LeArta is somewhat of a wheat guru. She has a book published called The Amazing Wheat Book, which I highly recommend, especially if you have wheat stored for long-term food storage. This is her basic bread recipe, which is easy enough that I can make it with two small children in the house. The recipe makes 5 loaves, and freezes well.

Mix in bowl till flour is wet:

5 C hot tap water (140 F)

1/3 C honey

5 C wheat flour (of 11-12 C)

1/2-1 C gluten flour

Add and mix for 15 sec:

3 T yeast

Add and mix for 5 min:

2/3 C oil (olive or vegetable)

1 T salt

Add seasoning (if you want)

Continue adding flour (from 5 1/2 to 7 C or more) until dough becomes elastic-like, springs back to the touch and does not stick to your fingers or to the sides and bottom of the bowl. Knead with an electric bread mixer for about 6 minutes or by hand about 10 minutes (300 kneadings)

With oil on your hands remove the dough from bowl and form into loaves. Place in a warm oven (125 degrees), let rise to couble in bulk. Turn oven up to 350 degrees and bake for about 30 minutes or until top and bottom crust are brown.

If you would like more info on bread making, see her book or the Quick Wholesome Foods Video.

Raw Cheesey Dip

I got this recipe from my aunt Kara, who got it from her friend. I've tweaked it a bit, so I feel alright about posting it here.

Ingredients:
1 C raw, unsalted cashews
1/2 C nutritional yeast (not the same as brewers yeast. You might need to buy it at a health food store)
1 red, orange, or yellow pepper
juice from 1 lemon
1 Tbs. Spice Hunter (or similar) brand Mexican seasoning mix (or other spice blend of your choice)

Directions:
In a food processor (or really good blender), blend the cashews into a fine powder. Set aside. Blend the red pepper, then add back the cashew and mix. Mix in yeast, lemon juice and spice. Blend until well integrated. Serve as a dip for veggies, chips or crackers, or spread on tortillas as a sauce for a wrap.

Satisfying Summer Sandwich

I threw this sandwich together for a quick lunch.

Ingredients

two slices wheat bread (I'll post my aunt LeArta's quick and easy wheat bread recipe soon)

hummus

cheese (this sandwich had Havarti. I also love Pepper Jack)

tomato slices

avocado slices

matchstick carrots (shredded work well also)

mixed greens

salt and pepper to taste

The carrots give the sandwich a satisfying crunch, and complement the hummus well. Give them a chance--I think you'll like the results. :)

Ice Cream Therapy

I knew my goal of eating less refined sugar would be the hardest for me; I just didn't realize the scope of my sugar addiction. I use sugar for many things: yesterday I used the cookies for a little energy boost to help me make it through bedtime routines, etc. Today I used ice cream as an anti-depressant. I have a long history of choosing Rocky Road instead of Prozac. I first remember being aware of using ice cream to alter my mood in college. I would get stressed out and ready to collapse, so I would go running and eat a pint of Phish Food (not all in one sitting, but pretty close) and feel like I could handle anything.

Today I ended up stuck in the house most of the day--I didn't have access to a car today, and the weather was way too hot to walk anywhere after 8:00 a.m. In fact, I went on a short walk with the kids at 9:30 and returned home drenched in sweat. My husband came home from work and started working on wiring something for his car. Suddenly, I felt stir crazy and depressed. I had the urge to sprint out of the house and run, but it was still too hot, and my jog stroller has a fast leak in one tire. So, I left my husband in charge of the baby and headed to Baskin Robbins with my daughter. I felt sanity return to me after the first chocolatey lick.

So, I think in order to successfully meet my sugar goal I'm going to have to get regular exercise. Our lives are pretty packed with obligations, but I'm going to have to find something that works. Just walking around the neighborhood isn't cutting it. I need those endorphins, baby! Any ideas?

Curry and Cookies

I made dinner tonight for a friend who just had a baby. She is allergic to egg and dairy (just like my daughter), so I made her some recipes I found while I was avoiding those foods.
Shauna's Vegan Chocolate Chip Cookies

Ingredients
2 stick of dairy free butter, softened (I prefer Nucoa or Earth Balance)
1 C white sugar
1 C brown sugar
8 oz silken tofu (soft) pureed in blender or food processor
1 tsp. vanilla
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
3-4 C flour
6-8 oz. semi-sweet chocolate chips
Directions
Pre-heat oven to 400 degrees F. Cream together first five ingredients. Add the next three and mix together. Mix in two to three cups of flour and check the dough. Dough should be sticky enough to form balls, but not stick to your hands. Add more flour if needed. Stir in chocolate chips. Use an ice cream scooper or large spoon to form into balls and place on a cookie sheet or jelly-roll pan (my favorite). Bake for 8-10 minutes, depending on your oven. Cookies should be golden brown on top (see picture above). Cool on a baking rack or somewhere other than the pan you baked them on (they tend to keep cooking and burn or get hard on the bottom if you don't remove them).

These chocolate chip cookies are surprisingly good, unfortunately for me. I had three--so much for eating less refined sugar. The good news is, they are cholesterol free and higher in protein (I think) than "normal" cookies. Someday I'd like to experiment with my recipe and try using agave, raw sugar and/or apple sauce instead of the white and brown sugars. I decided not to tinker with the recipe tonight, since I was giving most of them away.

Masaman Curry for a Crowd (can easily be made vegan, if that is your preference)

1 and 1/2 cans of coconut milk
1 1/2-2T masaman curry paste (depending on how spicy you like it)
1 lb. chicken, cut into big chunks
1 cinnamon stick
2 bay leaves
3 T sugar
1 T salt
5-6 red potatoes, washed and cut into big chunks
1 onion, chopped in big chunks
1 C raw, unsalted cashews
1/2 bag baby carrots (assuming you have the same size bag as me. Use your best judgement)

Directions
Heat coconut milk and curry paste in a large pot over medium heat. Mix well. Stir constantly for about 5 minutes. Add the chicken and stir to cover with the curry. Add the next 4 ingredients, cover and stew for 30 min. Add the last 4 ingredients and simmer for another 30 minutes, or until the potatoes are done. Serve with brown rice.

It sounds like a long time to cook, but if you time it right, it's not bad. I started the rice right after I added the chicken (brown rice takes about 45 min. to cook). Then I chopped the vegetables while the chicken was stewing, so I didn't waste so much time. I made the cookies during the last 1/2 hour, so everything was done at about the same time.

This was the first time I'd given my daughter brown rice and she LOVED it! I made the curry mild enough that she liked that as well. And of course, she loved the cookies.

Tasty Pasta Salad

I adapted this recipe from a Cooking Light recipe (June 2006) to make it more kid-friendly. I tried it out with some friends, and it was a hit!

Ingredients

1 package Wacky Mac, or other brand of veggie enriched pasta

1 avocado, peeled and diced

1 tomato, diced (or 1 1/2 C grape tomatoes, cut in half)

1/2 cucumber, peeled and diced

1/4 red onion, diced

1 can (~15 oz) back beans, drained and rinsed

zest from 1 lime

juice from 1 lime

2 T cilantro, finely chopped

1 T cider vinegar

2 tsp. olive oil

1 tsp salt

1/2 tsp pepper

Parmesan cheese (optional)

Directions

Cook pasta according to package directions. While pasta is cooking, chop vegetables and rinse the beans. Combine veggies and beans in a medium bowl. Combine the zest and remaining ingredients in a small bowl and whisk together. When pasta is done, drain it and toss it into the veggie/bean mixture. Pour the lime mixture over the top and toss well. Sprinkle with Parmesan cheese, if you like. Chill, if you like, or serve immediately. Serves 4-6, depending on your appetites.

My 2-year old enjoys this dish--I just have to leave the veggies big enough that she can pick out what she doesn't like (lately that's the tomatoes). Feel free to add whatever veggies are your child's favorite.

Why I am starting this blog

Throughout recorded history people have believed that God has given them some kind of guidance on what they should or should not take into their bodies. This makes sense, since if you believe in a Creator, it follows that He would know best what is good for the creatures He made.

I am a member of the Church of Jesus Christ of Latter-Day Saints, otherwise known as the "Mormons." In our belief system we also have a code of health that we call "the Word of Wisdom."* Many people are familiar with the "don'ts" outlined in the word of wisdom: no alcohol, no tobacco, no coffee or tea, no drugs (non-prescription variety). But it also contains a list of health suggestions:

• "All grain is ordained for the use of man...to be the staff of life." "All grain is good for the food of man; as also the fruit of the vine...whether in the ground or above the ground." I interpret this to mean that whole grains, fruits, and vegetables are good for us to eat.
• "Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly; and it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine." I interpret this to mean that we should reverence animal life and eat meat infrequently (in times of cold weather or hunger).
• "...All wholesome herbs God hath ordained for the constitution, nature, and use of man--every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving." Which I take to mean that fruits and vegetables are good for us, and best when eaten at the right time. This passage of our scripture was written in 1833, so out-of-season fruits and vegetables weren't as available as they are now. Fruit sure tastes better when it is ripened on the vine or tree. I don't doubt it's better for us that way as well.

There are also some promises that God has given us if we follow these guidelines:

• "And all saints who remember to keep and do these saying, walking in obedience to the commandments shall receive health in their navel and marrow to their bones;"
• "And shall find wisdom and great treasures of knowledge, even hidden treasures;"
• "And shall run and not be weary, and shall walk and not faint."
• "And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them."

I have been particularly interested in the first three promises lately. Three and a half months ago I gave birth to my second child. Since that time I have had mastitis 7 times. I've talked with doctors, midwives, lactation specialists, etc., but still keep getting these infections. I also feel tired most of the time, and have had sinus and chest congestion for months as well. So, while praying about how to get better (and stay better) so I can continue to nurse my baby (which I believe is an important goal for so many reasons it needs its own post), I felt like I needed to try to more strictly live the law of health that God has given me. I certainly would like the promises listed above in my life right now, so I decided to try to more fully "walk in obedience to the commandments."

I already live the "don'ts," but there is definite room for improvement in the "do" section. So, here are my goals: eat more whole grains, eat more fruits and vegetables (and try to eat them more in the right season), eat less meat, eat less refined sugar (not in the word of wisdom, but something I have felt would improve my health).

In addition to gaining better health myself, I want to be a good example for my children. I want them to eat healthy as well. How can I expect that if I am not doing the same?

I am not trying to lose weight with these goals. I have about 10 lbs. left to lose after my last pregnancy, which I feel pretty good about right now. But, I do hope that this eating plan will help me be more fit.

I hope to use this blog to record my own journey towards better health. I am not trying to suggest that everyone should eat this same way, but if you are interested, I will be posting recipes, snack ideas, etc.

I would love to have your comments and feedback, as well as any recipes or ideas you might have. I ask that you be respectful of others and refrain from bashing anyone's belief system (my own or those leaving comments), and that you keep all language rated PG. Thanks!

*If you would like to read the complete text that I have cited, please visit http://www.lds.org/. Go to the gospel library and search for Doctrine and Covenants section 89.