Q&A: 10 Steps To Save Money On Organic Food

I was curious about buying organic. I'm assuming you do. If so, could you write a post about it? I looked but didn't find one. I do want to eat organically, but it's so expensive, and where I live it's about a 30 minute drive to find organic foods.

I love this question! I get asked this quite often. Here is a list I created to help answer it:

Ten Steps To Save Money On Organic Food

Step One: Analyze Your Budget

Take a month and track everything you spend money on - I mean EVERYTHING down to the soda from the vending machine to the bottled water at the gas station. At the end of the month, take a look at your expenditures and categorize them into the following areas: bills, groceries, gas, entertainment, other food, and miscellaneous.

Doing this is eye-opening for the average American. If you are anything like I was when I did this last year, you will notice that you spend way more than you thought you did on random food outside of the home (my biggest expenses were drinks from the vending machine at work and tea at the local coffee shop).

Take an honest look at your budget and ask yourself, "Is eating organic food really important to me?" If it is, then ask yourself what you are willing to do without in order to afford the added expense. Our family does without cable and expensive cell phone plans. We haven't gone out to eat at a restaurant in almost two years and we do not go on expensive vacations. These are things that we do in order to eat the way we do. Our health is just a huge priority for us.

Step Two: Prioritize

Now that you have squeezed some extra room into your budget for organic foods, you need to decide what is most important for you.

For many people it is produce - most people try to avoid the Dirty Dozen (peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce, and potatoes) and only buy them when they are organic. This is because these foods tend to have the highest levels of contamination from pesticides.

The Clean Fifteen (onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, and sweet potato) have the lowest levels of contamination, so you can get away with not buying organic.

Here is a full list of contamination levels of common fruits and veggies.

Other people prefer to spend their limited budget on pastured meat or eggs, or dairy products that do not contain antibiotics or hormones. You have to decide what is most important for you and focus on trying to find the best deals on those foods.

Our family tries to avoid the dirty dozen and will only eat pastured meat and eggs. We prefer raw milk, but when I run out and have to buy at the grocery store, I refuse to spend $5 on a carton of ultra-pasteurized, organic milk. I prefer to buy the non-organic milk that says it is free of hormones and antibiotics, and isn't ultra-pasteurized. It costs half as much and tastes much better to me.

Step Three: Try To Grow Your Own

Obviously, not everyone lives on a farm and is able to raise their own animals or milk their own cows, but we can take the foods that are most expensive in the store or that we like to eat the most and try to cut costs by growing them ourselves.

I posted last year about a family who lives in the middle of Los Angeles and created their own urban homestead. If they are able to love almost entirely off of 1/4 acre in the middle of the city, just imagine what some of us could do who have even more land!

If you live in a neighborhood that has strict laws about growing gardens or having animals, you may want to look into edible landscaping. You could remove all of your decorative flowerbeds and instead plant fresh herbs, edible flowers, fruit trees, berry bushes, etc. in place of them. You could also plant vegetables in pots and place them on your back deck or near a window inside of your home.

Some neighborhoods will even allow you to have backyard chickens as pets, so long as you don't have any roosters (they are a bit too loud).

The more you grow yourself, the more money you save.

Step Four: Stop Buying Processed Foods

Processed organic foods are a joke. Do we really need organic brownies? Organic cookies? Organic frozen burritos? Just because they say "organic" it doesn't make them healthy.

I will admit that if given a choice between a regular frozen burrito or an organic one, I would probably choose the organic one because I can usually pronounce all of the ingredients. But when you buy processed foods you are paying for convenience.

If you are going to buy processed organics, you can find some coupons here.

These organic processed foods cost nearly twice as much, sometimes more, than their non-organic equivalents. For example, there are some very popular brands of organic salad dressings that you can buy at major grocery chains for around $5 per bottle. Their non-organic equivalents are less than half that. But even the non-organic brand is too expensive when you consider how little it would cost to make it yourself, which brings me to...

Step Five: Start making food from scratch

I used to be obsessed with Amy's brand organic soups until one day I realized that for the amount of money I spent on one $4 can of lentil soup I could buy enough bulk lentils to make soup for our entire family.

Now I pretty much make everything from scratch - soups, noodles, burritos, breads - you name it. It saves so much money - of course, you have to factor in the amount of time spent cooking and decide whether or not it is worth the money saved.

But this goes hand-in-hand with step two - what are your priorities? Take a look at how you spend your free time and see if there are ways you could squeeze out an extra half an hour a day to make some homemade crackers or to juice your own apples. You'd be amazed at how much free time you have in a day - you just have to decide how you want to spend it.

You could also ask for some labor-saving appliances as gifts on your next holiday. A bread-maker will do everything for you - mix, knead, bake - and it will only take you five minutes to throw your fresh, organic ingredients into it each morning. Other items like juicers, dehydrators, canning supplies, food processors, gardening tools, etc. will help you save time.

Step Six: Start going directly to the source

The closest Whole Foods or Trader Joe's to where I live is almost an hour away. Not only would I spend a fortune in gas driving there to shop every week, but the food there is ridiculously overpriced.

But my other option where I live (in the middle of nowhere) is a small health food store that also has very high prices. I used to go to that store to buy my meat and then one day I noticed that the name on the package was local. Why not just drive to the farm and save some money?

So that's what I started doing. We now get our raw milk, eggs, meat and a majority of our produce from farmers in our area. There are so many benefits to doing this - you save money, you get to see the health of the animals, you get to learn about how the farm operates and whether or not it truly is organic, you get to keep your money in your community, etc.

Many people feel lost and don't know where to start looking for local sources of organic foods. Here is what I suggest - first, start going to your local farmer's market. If you're not sure when and where it is, contact your city (township, village, etc.) officials and ask who you need to speak with. The person in charge of the farmer's market may even be able to give you the names of some of the vendors to start your search.

Next, ask around at your local health food store (or other places that healthy people seem to be). Ask the owners where they get their meat, eggs, or milk from. My local store even has bulletin boards with information available about local sources for many foods.

You can also get involved in community supported agriculture and find a co-op near you. This way you can get cheap, fresh, organic produce practically delivered to your front door every week.

Finally, start attending your local chapter meetings of the Weston A. Price foundation. This organization has so much information to give to you and many times they hold mini-farmer's markets at the meetings so you can purchase organic foods at a good price. This is an excellent source for raw milk products.

Step Seven: Buy In-Season

I posted about the benefits of eating in-season produce last year. If I need to buy a food that is out of season and I have a choice between frozen and fresh, I generally buy frozen, because I know it was probably picked when it was riper (and it costs much less).

There is a reason why those organic mangoes cost so much in Ohio in the middle of February - they don't grow anywhere near here in this climate. When you buy out of season not only are you sacrificing the nutrient content of your produce, but you are basically paying extra to have the food shipped to the store. Instead, start purchasing only the foods that are in-season (do a google search to find out which seasonal foods grow near you).

Buy as much produce as you can when it is in season and then learn how to preserve it for the winter months, which brings me to...

Step Eight: Learn how to preserve your food

When something is on sale, buy a bunch and either can it, freeze it, or dehydrate it. This will cut down on your winter grocery bills and is also the only way you can guarantee that the produce you are eating in the winter was picked fresh and is local.

Frozen fruits don't taste very good once they are thawed if you are going to eat them plain, but they are wonderful in smoothies, desserts, and as purees/sauces.

We like to use a dehydrator to dry out all of our fresh herbs and save them for later use. You can also make your own homemade fruit leather with the dehydrator.

Step Nine: Buy in bulk

It's always cheaper when you buy more. At my farmer's market, many vendors offer deals when you buy in bulk (buy your apples by the bushel and they cost less than by the pound, etc.).

I have found that buying my meat in "bulk" makes it much cheaper. We purchase a half-beef every 9 months or so and we have calculated that it works out to be around $18/week for our pastured, all organic-meat (2 adults/2 children eating beef 3 times per week). That is comparable to what we would spend on non-organic beef in the grocery store if we bought on a weekly basis.

There are also farms out there, like this one, that offer organic foods in bulk at very reasonable prices. I used to order from this company, with a group of people, and get all of my dry goods for very cheap. We did it in a group because there are minimum amounts required for delivery. Once a month our group would place orders and one of the group members would pick up our orders and be responsible for separating them out. It was work for the person in charge, but it saved a lot of money.

Step Ten: Eat less/Waste less

According to this source, Americans throw out an average of 1400 calories per person every single day. Think about how many times you let that bag of lettuce go bad before you toss it, or let the milk spoil before anyone drinks it. If you factor the amount of money you spend on food that gets thrown away every month, I bet you could put a small dent in your organic grocery bill.

Instead of throwing things away, learn to preserve your produce before it gets a chance to go bad. If you buy more apples than you plan on using in a week, try making some applesauce with the rest. If your milk is spoiled, learn to make cheeses and other dairy products from it. If you make too much food and have leftovers, instead of letting them sit in the fridge for a few days and go bad, try freezing them for later use.

Learn to use everything so that you don't have to waste it. For example, when you buy a large broiler chicken, don't discard the carcass and drippings after you cut away the meat. The drippings can be frozen and used for gravies at a later date. Place the carcass in a crock pot or oven with some water and make your own homemade broth that can be used for a soup. I've seen organic, free-range chicken broth for $4 in the grocery store. Why would you pay that when you could get it for free from one dinner's worth of "waste"?

So there you have it. If you learn to do these things, you can significantly reduce your organic grocery bill. I'm not going to lie, eating organic for cheap is A LOT more work, but remember, buying processed foods is expensive because it is convenient. I have found that once I moved into an organic "mindset" I started taking pleasure in the work - the preserving, the cooking, and now the gardening. What used to be a chore has now become a hobby in which I can even involve my children.

It is also important to remember that every little bit counts. It would be nearly impossible to eliminate every single but of exposure to pesticides and toxins in your environment. We all try to do the best we can. Find what foods are most important for you and start with those. Eventually you will find ways to cut back your bills so you can afford other foods.

When my family started eating this way we were spending over a thousand dollars EACH MONTH on our grocery bills. I am happy to say that I now spend an average of $600 per month (we eat every meal at home) on a family of four on a diet that is almost completely organic and the extra work has become such a part of my routine that I don't feel like I am missing out on anything by putting forth the extra energy.

Good luck on your organic adventure!

-Jessica

Nitrates/Nitrites

I first heard about nitrates when I was pregnant with David. Prior to that point I never worried about what was in processed meats, because I had been a vegetarian for nearly a decade. When I started eating meat again I knew I would need to read up on the food restrictions for pregnant women that my doctor was recommending.

I remembered hearing that doctors want you to limit the consumption of lunch meat while pregnant because it could possibly contain listeriosis (an infection caused by bacteria) and that you should always heat your lunch meat in the microwave. As I researched further I realized that listeriosis wasn't the only concern with processed meats, but that nitrates and nitrites were equally dangerous.

I adopted a policy when I became pregnant with my first son - if it is unsafe for my unborn child, it is probably unsafe for me even when I'm not pregnant. Thinking this way has changed everything from the way I clean my house to the drugs I am willing to take to the foods I choose to put into my body.

What are nitrates/nitrites? What is the difference?

Nitrates are the salts of nitric acid. Nitrites are the salts of nitrous acid.

Sodium nitrate is found naturally in green, leafy vegetables. The reason it is used as a food preservative is because it is antimicrobial. Other uses for sodium nitrate - used in the production of fireworks, instant cold packs, fertilizer, pottery, and rocket fuel; used to treat waste water.

Sodium nitrite is a preservative, but is also used because it helps keep the color of the food from changing over time. Other uses for sodium nitrite - used in the production of fabric dyes, rubber, and metal coatings; used as an antidote for cyanide poisoning.

What foods contain nitrates/nitrites?

Bacon, ham, frankfurters, lunch meats, smoked fish, corned beef, etc. Basically any of the meat you find in the deli area at the grocery store.

Leafy greens can have high levels of nitrites when they are commercially grown, especially when fertilizers with high levels of nitrogen are used.

Nitrates form in cooked vegetables during storage. It is suggested that you avoid consuming reheated vegetables (especially green veggies).

Why should I care about nitrates? The FDA says they're safe in moderation.

The FDA believes that small amounts do not pose a risk, but advises that pregnant women and infants do not consume foods containing this additive. In fact, the USDA does not allow foods marketed to babies, infants and toddlers to contain nitrates or nitrites. This is because the consumption of nitrates can lead to methemoglobinemia in babies, children, and even some adults that are susceptible (those with inherited mutations, certain vegans/vegetarians with insufficient stomach acid, people with food allergies, asthmatics, etc.).

Study after study has shown that when animals are exposed to high levels of the food additive, they are more likely to develop cancers (especially of the esophagus, stomach, large intestine, bladder and lungs).

The Center for Science in the Public Interest (CSPI) is an FDA watchdog agency that rates food additives for safety, giving each additive one of the following rankings: safe, cut back, caution, certain people should avoid, and avoid (unsafe in amounts consumed or is very poorly tested and not worth any risk). Sodium nitrite and sodium nitrate are given an "AVOID" ranking - here is why:

"Adding nitrite to food can lead to the formation of small amounts of potent cancer-causing chemicals (nitrosamines), particularly in fried bacon. Nitrite, which also occurs in saliva and forms from nitrate in several vegetables, can undergo the same chemical reaction in the stomach. Companies now add ascorbic acid or erythorbic acid to bacon to inhibit nitrosamine formation, a measure that has greatly reduced the problem. While nitrite and nitrate cause only a small risk, they are still worth avoiding.

Several studies have linked consumption of cured meat and nitrite by children, pregnant women, and adults with various types of cancer. Although those studies have not yet proven that eating nitrite in bacon, sausage, and ham causes cancer in humans, pregnant women would be prudent to avoid those products.

The meat industry justifies its use of nitrite and nitrate by claiming that it prevents the growth of bacteria that cause botulism poisoning. That’s true, but freezing and refrigeration could also do that, and the U.S. Department of Agriculture has developed a safe method using lactic-acid-producing bacteria. The use of nitrite and nitrate has decreased greatly over the decades, because of refrigeration and restrictions on the amounts used. The meat industry could do the public’s health a favor by cutting back even further. Because nitrite is used primarily in fatty, salty foods, consumers have important nutritional reasons for avoiding nitrite-preserved foods."

"But I love bacon. I couldn't live without it!"

I hear you loud and clear. I didn't eat meat for nearly ten years and the first "meat" I decided to consume once I made the decision to become a carnivore again was bacon. A life without bacon just sounds sad.

Prior to the use of these food additives, people preserved their meats through salt curing, smoking, and lacto-fermenting. In fact, you can still find brands that practice these methods (if you're willing to pay a little extra for them).

We try to purchase most of our meats through local farmers, but one of our favorite grocery store brands is Applegate Farms. We enjoy their Natural Sunday Bacon. I even feel safe saving the grease from this bacon for other uses in the kitchen. Gabe loves their Natural Hot Dogs and I feel safe giving them to him as an occasional treat. Both of these products are organic, antibiotic/hormone-free and vegetarian-fed. I prefer buying meat that is pastured, but when you're in a traditional grocery store you sometimes have to settle.

If you're looking for lunch meats, Hormel Natural Choice brands do not contain nitrates/nitrates or MSG. Even large chain stores sell this product.

You don't have to give up your favorite foods to avoid these potentially dangerous food additives. There are so many choices out there for you!

-Jessica

**I have not been paid by any of the companies mentioned above to promote their products. These are just products that I feed to my family.**

Sources:

Fallon, Sally. Nourishing traditions the cookbook that challenges politically correct nutrition and the diet dictocrats.
Washington, DC: NewTrends Pub., 1999. Print.

"Food Additives ~ CSPIs Food Safety." Center for Science in the Public Interest. Web. 19 Feb. 2010. .

"Nitrate -." Wikipedia, the free encyclopedia. Web. 19 Feb. 2010. .

All Eggs Are Not Created Equal

I wrote last September about food labels and what they actually mean. In that post I discussed the different labels for eggs:

Certified Organic - The chickens are required to have outdoor access, but there is no regulation concerning the length of time and conditions. The birds must be fed a vegetarian diet, without pesticides and hormones. A third party verifies compliance.

Free Range - This usually means the birds are kept in a barn or warehouse uncaged and have some outdoor access. This label tells you nothing about the diet of the bird. There is no USDA standard, therefore a third party does not verify compliance.

Cage-Free/Free-Roaming - The same as free range, except the chickens usually do not have outdoor access.

Vegetarian-Fed - The chickens are fed a vegetarian diet, not necessarily organic. There are no restrictions on the living conditions of the bird.

Natural - Essentially, this means nothing.

Fertile - The hens lived with roosters. This label tells you nothing about the diet of the birds.

Omega-3 Enriched - The birds are fed a diet enriched with things like flaxseed and algae.

In this post I would like to show you the physical differences between most store-bought eggs and those that are from chickens that were allowed to roam free and eat their natural diet.

The following picture shows an Eggland's Best egg on the left. The carton says the egg is "all natural", "farm fresh", and "vegetarian fed", but says nothing about the living conditions of the bird from which it came. The egg on the right is fertile and comes from a local farmer, whose birds roam free and eat a diet of bugs, greens, and animal dung, as well as organic, non-GMO feed.



Have you ever wondered why some eggs are white and some are brown? White eggs come from white chickens and brown eggs come from brown chickens. Contrary to popular belief, brown eggs are not any more "natural" or healthy for you than white ones.

In the following picture you can see the difference in the color of the yolks (The Eggland's Best egg is on the left and the free-range egg is on the right).



As you can see, free range yolks are usually a deeper shade of orange. This is due to the birds' diets. And you can definitely taste the difference!

But color and taste are not the only differences between these eggs. The eggs from chickens that are allowed to eat on pasture have:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more Vitamin A
• twice the omega 3
• 3 times more Vitamin E
• 7 times more beta carotene

If you are worried about price, you can actually get free range eggs from a local farmer for much cheaper than the store-bought organic brands that claim to be free-range. A dozen Eggland's Best Free-Range Organic eggs cost nearly $5 at my local grocery store, but we purchase our eggs from a farmer for $3.

If you still aren't convinced that you should be switching to pastured eggs yet, you may want to also consider the lives of the animals. Many times the eggs in the grocery store come from birds that have been living their entire lives in a small cage not even big enough for them to stand. These birds are pumped full of antibiotics and hormones so that they can be healthy enough to lay eggs (eggs that are obviously of an inferior quality due to the fact that the hens are so sickly). Their diets consist of genetically-modified grains and corn, and sometimes they are even fed other chickens or animals. Without ever seeing sunlight or feeling the earth beneath them, they produce egg after egg until they eventually die due to their poor health and living conditions.

Why support such an inhumane practice when you can get healthier eggs, for much cheaper, and from hens that are able to live their lives in the open air doing what they were meant to do? Check your local health food store, Farmer's Market, or Weston A. Price meetings to find a source for healthy, nutritious, humane, free-range eggs.

-Jessica

Source:

"Meet Real Free-Range Eggs." Organic Gardening, Modern Homesteading, Renewable Energy, Green Homes, Do it Yourself – MOTHER EARTH NEWS. Web. 12 Feb. 2010.

Treat Your Skin With Oatmeal

My sons have very sensitive skin. We are constantly battling hives, eczema, diaper rashes and other irritations. Lately I have found oatmeal baths to be one of the best remedies - it is natural, cheap, and easy to use.

Putting oatmeal in your bath water is one of those folk remedies known to heal things like bug bites/stings, sunburns, psoriasis, rashes, chicken pox, and many other common skin problems.

Here is why oatmeal helps soothe skin:

• The saponins (the coating of the oat) act as a natural cleanser by absorbing dirt and oil, normalizing your skin's pH balance. In plants, saponins protect against fungi and microbes (the avenacins in the oats are also antifungal). Although you don't want to consume the saponins in your oatmeal (this is why you soak them), they are believed to be beneficial helping to heal skin irritation.


• The phenols and flavanoids in the oats provide UV protection and fight free radicals. These are ingredients you often see added to anti-aging creams.


• Oatmeal also contains Vitamin E, which helps fight inflammation.

How to prepare an oatmeal bath

You are supposed to grind your oats into a powder so that when water is added, they are evenly dispersed and do not just simply sink to the bottom of the tub. This ground oatmeal is called colloidal oatmeal.

I use a method that saves me a step. Simply take either the leg on an old pair of hose or one of your trouser socks and fill it with whole oats. You can use this as an oatmeal "teabag" in the tub.



Colloidal simply means "gelatinous". By taking my bag of oatmeal and squeezing it, I can feel a "gluelike" residue filling the tub.

Once I have steeped the bag in the water long enough that the water looks cloudy, I then take the actual bag and rub it over the rash, making sure to squeeze the "juice" from the oats directly over it.

Your skin will feel slimy to the touch when you are done, but don't rinse off before you leave the tub. The residue will help protect your skin.

After you are done with the bag of oatmeal, just squeeze out the oats, turn it inside out and rinse. You can reuse the hosiery over and over again.

What about the oatmeal bath products sold in stores?

Aveeno products are the most common oatmeal-based products and actually score well on the Skin Deep Cosmetic Safety Database. The ingredients in the Soothing Baby Bath Treatment are: mineral oil, laureth-4, calcium silicate, and colloidal oatmeal. The only questionable ingredient is the laureth-4, which is actually a skin and eye irritant (it seems silly to treat your skin with something that will irritate it).

Why purchase a product with extra ingredients that may not be helping you, when you can use the real thing for much cheaper?

-Jessica

How To Make Homemade Cottage Cheese

Not only does making your own cottage cheese save you money, but look at the number of unnecessary ingredients you eliminate.

Ingredients in store-bought cottage cheese (I used Horizon Organic brand as an example): Organic Pasteurized and Cultured Skim Milk, Organic Milk, Organic Cream, Organic Nonfat Milk, Salt, Tri-Calcium Phosphate, Locust Bean Gum, Carrageenan, Microbial Enzyme (Non-Animal, Rennetless)Live and Active Cultures: L. Acidophilus and B. Bifidus.

Ingredients in homemade raw milk cottage cheese: Milk.

Additives like xanthan gum and locust bean gum have been linked to gastro-intestinal and respiratory problems, while carrageenan is thought to cause ulcers and inflammatory bowel disease (Crohn's and Ulcerative Colitis). If these studies are true, it's a good thing the store-bought cottage cheese contains active cultures (that are added to replace the natural ones killed during pasteurization) to help repair all of the damage it is doing.

How to make cottage cheese from raw milk

The process I use for making cottage cheese from raw milk is very similar to the process for making cream cheese, but instead of starting with yogurt, I simply leave the raw milk out on the counter for several days and allow the curds and whey to separate on their own. Remember, this will only work with raw milk, which contains the beneficial bacteria that is normally killed during the pasteurization process. Pasteurized milk spoils when it is not kept cool.

Here is what my milk looked like after 5 days on my kitchen counter:



Once you can see that your curds and whey have separated, simply strain it using cheesecloth or a dishtowel until you reach the desired consistency. If you strain it longer, you will get cream cheese.



Once you have reached the desired texture, simply salt to taste.



Save the whey to use for lacto-fermenting or to make some ricotta cheese.

How to make cottage cheese from pasteurized milk

I have never actually tried the following methods, but I was given the recipes by one of Adam's patients, who says she has the best luck with recipe 2. You would not want to try recipe 1 with raw milk, because the heat would kill all of the beneficial bacteria.

Recipe 1:
Boil one gallon of milk. Add 1/2 c. apple cider vinegar and stir. The milk will immediately curdle. After it cools, pour it through a colander and add cream until you reach your desired consistency. Salt to taste.


Recipe 2:
Heat 2 gallons of fresh milk until it is barely lukewarm (do not heat past 110 with raw milk). Add 1/4 tablet rennet (if using junket rennet add 1/2-whole) dissolved in 1/4 c. water. Let it stand until firm and then cut into small curds. Heat the curds until warm (100 - 106) for 5 minutes and be careful not to let them mat together. Drain. Rinse with cold water. Salt to taste and add a little fresh milk or cream.

-Jessica

Q&A: Sesame Oil

This question was asked in response to my post about olive oil.

Where does sesame oil fit in? Is it worse than those on your list?

I've been using an unrefined, expeller-pressed sesame oil for med heat (up to 350). The more I look into this oil, I'm finding that it's a really bad thing that it's in a clear bottle and isn't refrigerated. It's been in the cupboard for over a month (opened). Is it rancid? Should I just toss it?

According to Nourishing Traditions, sesame oil is very similar to peanut oil in composition. Because it contains high amounts of Vitamin E and antioxidants, it does not become rancid easily. These special antioxidants aren't effected by heat either, which would make you think it is good for cooking.

But, there are dangers associated with the use of sesame oil, and other similar oils that are high in omega-6 linoleic acid (peanut, safflower, corn, sunflower, soybean and cottonseed oils) and research is showing that too much in your diet may be bad for you. This same research suggests that heating the omega-6 oils is also bad.

Omega-6 can actually be really good for you if it is combined with the proper amounts of omega-3 (ratio of O-6 to O-3 should be somewhere between 3:1 and 1:1), however most of these omega-6 oils contain very little omega-3. Eating the improper ratio of these acids can lead to arthritis, heart disease, osteoporosis, cancer and inflammation. Unfortunately over 70% of the food in our grocery stores contain these types of oils.

The bottom line: if you're going to use sesame oil, or other omega-6 oils, use them sparingly and never when heated.

Sources:

"The Danger Of Too Much Omega-6 EnergyFanatics.Com." EnergyFanatics.Com - Physical Emotional Mental and Spiritual Energy. Web. 15 Jan. 2010. .

Fallon, Sally. Nourishing traditions the cookbook that challenges politically correct nutrition and the diet dictocrats. Washington, DC: NewTrends Pub., 1999. Print.

Vinegar

I have always said that if I was stuck on a deserted island and could only pack one item to bring with me, I would probably pick vinegar. Not only is it edible, and would be a wonderful addition to the vegetable diet I would probably be eating on the island, but it can be used for a variety of medicinal, cleaning and grooming purposes.

What is vinegar?

Vinegar is made from the fermentation of ethanol (sources are usually wine, cider, beer or other fermented liquids), which produces acetic acid.

What is the difference between the different types of vinegar?

-Balsamic vinegar comes from fermented white grapes and is the most expensive and usually the best quality vinegar. This is because it is aged longer than other types of vinegars. It has a sweeter taste and thicker texture, and is usually used in salad dressings or as a dipping sauce for breads.

-Red and white wine vinegars come from wine or champagne and are usually used for salad dressings and marinades.

-Apple cider vinegar obviously comes from cider and has a mild taste. It is also good for salad dressings.

-Rice vinegar comes from rice and has less acidity than other forms of vinegar. It is used in many Asian foods.

-Malt vinegar comes from barley and is commonly used on potatoes and fried fish.

-Distilled white vinegar comes from grain alcohol and has a very unpleasant taste, making it more popular as a cleaning agent. It is rarely used in food.

In what ways does our family use vinegar?

Cooking

• I make many homemade salad dressings using mostly balsamic and apple cider vinegars.
• We always have malt vinegar on our potatoes.
• Adam loves to make homemade sushi with rice vinegar in his rice (it makes it stickier).
• Vinegar is also used in our kitchen for fermenting and pickling.
• Whenever I have non-organic fruit that has a visible residue (especially with apples), I make sure to soak them in a vinegar wash.
  

Cleaning - I gave up on commercial cleaners when I was pregnant with Gabriel. I had read somewhere that pregnant women shouldn't use harsh cleaners, especially bleach, while pregnant and figured that if it wasn't good for my unborn child it probably wasn't good for anyone. We replaced all of our household cleaners with either vinegar, baking soda, or a combination of the two. Not only does the vinegar disinfect (kills 99% of bacteria, 82% of mold, and 80% of germs/virsuses), but it also neutralizes odors and removes mineral deposits. We use it to:

• clean carpet messes by covering the area with baking soda, letting it dry, vacuuming the dry soda and then spraying the area with straight vinegar.
• shine windows.
• sanitize toys and other surfaces the children touch, like high chairs and changing tables.
• remove residue from kitchen appliances.
• clean tubs and countertops. I like to use straight distilled white vinegar for these chores, but some people prefer to dilute it with water. Using it with baking soda (to scrub the surface) is really effective.
  

Laundry

• I add a cup of distilled white vinegar to my load of cloth diapers to help disinfect.
• Vinegar also can replace liquid fabric softener in your laundry, because it reduces static cling. Don't worry, you can't smell the vinegar afterwards.

Grooming

• Spraying your hair with vinegar before you get out of the shower will help get rid of some of the build-up in your hair (the same way it removes build-up in household appliances) and make it shinier.
• Some people use vinegar as a deodorant, but I have not had luck with it.

Medicine

• Whenever I have a mystery rash, I cover it with a little vinegar. This helps dry out the rash.
• It can also take the sting out of big bites.
• Although I have never used it in this way, I have read that vinegar can also be useful in treating jellyfish stings.
• Adam swears by his apple cider drink. Whenever he feels like he needs a quick detoxification, he will add two tablespoons of apple cider vinegar to a glass of water and drink it.
• Vinegar has been proven to lower cholesterol.
• It removes warts.
• You can clear up ear infections by rinsing the ear with a vinegar solution.
  

Gardening - Vinegar can be used as a weed killer. Just be careful - after cleaning out my son's kiddie pool with vinegar in my front yard last summer, I noticed that it killed all the grass in the area.

I don't know what I would do without these products in my home. They are a natural alternative to many harmful chemicals and I feel safer knowing that my cleaning closet contains items that will not poison my children if they were to come in contact with them.

-Jessica

Sources:

"All About Vinegars - Vinegar Types - Using Vinegar in Cooking and Baking." Busy Cooks Quick and Easy Cooking and Recipes. Web. 30 Dec. 2009. http://busycooks.about.com/od/quicktips/qt/vinegartips.htm.

"Vinegar -." Wikipedia, the free encyclopedia. Web. 30 Dec. 2009. ..

"Vinegar Kills Bacteria, Mold and Germs Healthy and Green Living." Care2 - largest online community for healthy and green living, human rights and animal welfare. Web. 30 Dec. 2009. .

Ways To Increase Your Veggie Intake Without Tasting Them

With a two-year-old in the house and a husband who likes his dinners consisting of at least 60-70% vegetables, meal-planning can get somewhat difficult. Like many toddlers, my son does not enjoy anything green on his plate, so we have to get sneaky with our cooking.

Add greens to your foods.

Leafy greens, especially spinach and collard greens, have become a staple in this house for many reasons. They are one of my superfoods, because they are high in so many essential vitamins and minerals, including calcium. Since Gabriel is allergic to milk, we have to make sure he is getting enough calcium through the foods he eats.

Greens are also very easy to hide in our food. We hide them in our noodles and just about any dish we make with ground meat, like meatballs, meatloaf, tacos, spaghetti, etc. You can't really taste the greens in the food, which is why Gabe will gobble these dishes up without caring that there is something green on his plate.

Add pureed veggies to your dishes.

Another method for hiding veggies in your food is to include pureed versions in your dishes. Over the summer I bought extra produce at the Farmer's Market and made/froze homemade baby food for David, but later decided not to introduce solid foods until after he was 9 months old. By the time he was eating solids he wasn't very interested in the pureed versions and went straight to finger foods. This left me with gallons of frozen squash, apples, pumpkin and pears in my freezer.

The baby food is made by softening the veggies (I prefer to steam them to maintain more of the vitamin content) and then blending them in the food processor. Then I spoon the puree into ice cube trays and freeze them. Once they are frozen you can break the cubes apart and store them in freezer bags.



When preparing your dinner, just throw a few cubes into the dish (each cube is approximately 2 tablespoons).



They will melt down and you will barely taste them in your meal.

You may not have a picky toddler in your house, but perhaps you have a spouse that doesn't like to eat veggies. Maybe you have extra produce that will go bad soon and you don't know what to do with it. Or perhaps you are just looking for ways to increase your vegetable intake without having to eat salads at every meal. Pureeing, freezing and sneaking them into your food is a perfect solution!

As always, make sure your produce is locally grown, organic, and in-season.

-Jessica

Recipe for the meal shown above:
Brown one pound of free range turkey with baby spinach, carrots, celery, fresh parsley, 2 cloves of garlic, 5 cubes of squash, sea salt, and some pure olive oil (make sure it is regular olive oil, not virgin or extra virgin).

Natural Deodorants

A few months ago I decided to ditch my normal deodorant/antiperspirant and find a more natural alternative. My main reason for wanting to switch was because of the aluminum found in most women's anti-perspirants. Many men's brands do not have aluminum, but all of the common women's brands do.

Aluminum is a toxin that has been linked to Alzheimer's Disease, brain disorders, respiratory disorders and even cancer. Some scientists believe that the increase in breast cancer could be due to the fact that the aluminum blocks the lymph nodes near the breast, causing toxins to pool there.

There isn't enough concrete evidence at this point to directly link the chemicals in deodorant to anything for sure, but I just don't feel safe testing my luck.

I had tried to switch deodorants during my last pregnancy and found that nothing was working as well as my normal brand. But recently I decided to give all of the brands I had purchased a try again.



Here are the aluminum-free brands I tried and the results (safety scores come from the Skin-Deep Cosmetic Safety Database - the lower the score, the safer the product):

JASON Natural Cosmetics Deodorant Roll-On - Aloe Vera

Safety Rating - 4

Effectiveness - The product smells wonderful, but left me feeling wet and sticky all morning long. It never completely dried after the initial application and was pretty ineffective.

Tom's of Maine Long-Lasting Deodorant - Apricot

Safety Rating - 2 (The database did not having a rating for this specific scent, but all other deodorants by Tom's of Maine scored an average of 2)

Effectiveness - The product smelled wonderful and worked well for a few hours, but wore off quickly. Frequent reapplication would be necessary for the product to be effective.

Nature's Gate Grapefruit and Wild Ginger Deodorant

Safety Rating - 5 (The database did not having a rating for this specific scent, but all other deodorants by Nature's Gate scored an average of 5)

Effectiveness - I did not enjoy the smell of this product and it was completely ineffective, even with frequent reapplication.

now Personal Care Nature's Deodorant Stick

Safety Rating - 0 (The database did not have a rating for this specific brand, however other sticks with the same ingredients scored an average of 0)

Effectiveness - The product was very effective for several hours after the inital application. Frequent reapplication would be necessary for the product to be completely effective.

I wasn't happy enough with any of the brands to use them on a regular basis, so instead of wasting more money on other "natural" brands, I decided to make my own.

My first trial was with baking soda. I simply applied a thick coating to my underarms after I got out of the shower and let it soak in. The results were not very good - it was itchy and gave me a rash that looked like I was burned. I had the same results with an application of witch hazel and then another with vinegar (both of these wet options also made me smell even worse than I would have if I skipped them).

So, my final experiment was to just stop using a deodorant completely. I started doing this about two months ago. I'm not going to lie - during the first few weeks I smelled really bad! I had to "freshen up" multiple times throughout the day and try to mask the odor with essential oils. But, after about a month I noticed that the smell had started to get better. (I realize that one can get used to their own smells, so I made sure to check with Adam to make sure I wasn't just immune to it.)

I've also noticed that my scent changes based on the foods I eat. If I put junk into my body, especally sugar, I smell bad the next day. So long as I eat natural foods I am usually safe.

If I shower every day and freshen up on days I sweat more than I normally would, I don't notice a bad smell at all.

Everyone's body chemistry is different, and what works for one person isn't going to work for everybody, but if you're willing to experiment a little and possibly smell for a short period of time until you find the right fix, you can find a way to stop clogging your lymph nodes with toxins!

-Jessica

Are fever-reducing medications necessary?

This cold and flu season, do yourself a favor and allow your body to use it's own defense mechanisms to fight off sickness. Many times we rush to take over-the-counter medications in an effort to treat the symptoms of an illness, but what we are really doing is just prolonging the sickness and not allowing our bodies to work the way they should to recover more quickly.

What is a fever?

A fever is a sign that your body is fighting off a virus or germ. It is a defense mechanism - just as many food items are heated to kill bad bacteria, your body heats itself to kill bad bacteria.

Many viruses thrive and multiply at our body's normal temperature - 98.6 - so a fever is a sign that your body is doing it's job and attempting to kill any invading pathogens.

Is a fever dangerous?

It can be.

In an adult it usually doesn't become dangerous until it reaches 103. In small children, 101 is usually a cause for concern.

What can happen if you let a fever go untreated?

A rapid rise or fall in temperature can cause febrile seizures in children. Gabriel had this happen to him when he had roseola, which is very common, but also very scary.

But other than that, a fever generally does nothing but cause discomfort for you. It may give you the chills or make you sweat, but it isn't going to hurt you. In fact, if the fever is doing it's job, it is actually helping your body heal faster by killing off the virus.

If fevers help us, why do people take medication to lower fevers?

Generally, our society is scared of having a fever, even low-grade ones. Many people believe that if you let a fever go untreated you could cause brain damage and other problems in children. While fevers should always be monitored in children and shouldn't be allowed to get too high, it is doubtful that a fever is the cause of any damage that could happen when you are sick. Usually, the illness that causes the fever is what does the damage - the fever is just a side effect of the illness.

Many health care professionals will advise you to take something to bring down your fever, but what we forget is that doctors aim to treat symptoms, not the cause of your illness. Treating the fever makes you more comfortable and many times there is no treatment for the virus you have. But by being uncomfortable for a short period of time and not treating the fever, you can possibly reduce the length of time you are sick.

I have been told many times to alternate between acetaminophen and ibuprofen if my children were to spike a fever. This is very common advice for pediatricians to give, especially younger doctors. But this advice has led to an increase in accidental overdose in children and isn't fully supported by the American Academy of Pediatrics.

Why are you so anti-medicine?

It's not the medication that scares me, it's the inactive ingredients in them. Here is a list of the ingredients in Children's Tylenol Suspension Liquid - Cherry Blast flavor:

Anhydrous citric acid, butylparaben, FD&C Red#40, flavors, glycerin, high fructose corn syrup, microcrystalline cellulose and carboxymethyl cellulose sodium, propylene glycol, purified water, sodium benzoate, sorbitol solution, sucralose, xanthan gum.

I find many of these ingredients unnecessary and extremely unhealthy. The red dye has been known to cause many health problems. Click here for a list.

Sure there are dye-free versions of these medications available, but they still contain the high fructose corn syrup, propylene glycol, butylparaben, citric acid, and other extremely unhealthy ingredients.

When my children are sick and fighting off pathogens, I don't like polluting their immune systems with even more toxins to fight off. It seems counter-productive.

What does your family do if one of you has a fever?

We monitor the fever and only give fever-reducing medication if our temperatures rise to dangerous levels (103 for adults and 101 for children). We take temperatures often so we know exactly what is going on.

For a low-grade fever we generally do nothing at all but give lots of cuddles and hugs as needed.

We recently purchased a Vick's Forehead Thermometer, and although it was an expensive investment, it was well worth the money. We found that other cheaper digital thermometers were inaccurate and non-digital thermometers took too long/were too hard to use when holding down a squirmy baby. The forehead thermometers give an accurate reading (we compared it to the readings at the doctor's office), can be taken while a child is sleeping, and alert you when a fever is dangerous.

If a temperature lasts more than a few days and it is "showing", we know it is a sign of infection and we make sure to call the doctor. By showing, I mean that we are feeling run-down and tired with the fever. Many times you can have a fever and not even be aware of it.

We do not dose our children with medication prior to getting a vaccine like many doctors advise, because we feel it could interfere with it and could be too many toxins for their bodies to handle at once. Since I spread out vaccines and only give one per visit, my children have never needed a dose of medication due to the effects of the shots.

We treat the discomfort of the fever by giving warm baths, wearing appropriate clothing and using wet washcloths on the forehead. We also make sure to increase our fluid intake.

Stay safe this cold and flu season!! We hope that you don't get a fever anytime soon, but if it happens make sure to give your body a chance to fight it off naturally before taking any medication.

-Jessica

Source:

"Fever: Treatments and drugs - MayoClinic.com." Mayo Clinic medical information and tools for healthy living - MayoClinic.com. Web. 12 Nov. 2009. .

Movie Recommendation - Food, Inc.

Food, Inc., a new documentary exploring the American food industry, was just released on DVD yesterday. I have been anticipating the release of this movie for months and made sure we got the one and only copy at our video store yesterday.

I thought the movie was very well-made and inspiring. As with any documentary, there were a few parts that were a bit too "Michael Moore" for me - for example, making a political point as a cow is being tortured in the background - but for the most part I felt it was informative.

The documentary covers pretty much every aspect of our nation's food industry - labeling, health issues, political issues, big business, the organic sector, etc. - with the overall goal of showing you exactly how your food gets to your grocery store.

I have to warn you though, some of the footage is graphic and disturbing, especially the scenes on the chicken farms and in the slaughterhouses. I also found footage from the food processing plants where they showed how the filler that is in 70% of store-bought ground beef is bathed in ammonia to kill e-coli equally horrifying.

There was only one part of the movie that I found to be completely hypocritical and worthy of a huge eyeroll from me, and that was when they were interviewing Gary Hirshberg from Stonyfield Farms. They showed how Gary started out in the industry with the intention of creating organic, wholesome food for people, probably while living out of a Volkswagen bus. Then as Gary goes on bashing capitalism over and over again, he then shows us how his little organic company has now been bought by Dannon yogurts and is sold in WalMart stores across the nation. I'm pretty sure capitalism has been good to him.

But then they showed an organic farmer named Joel Salatin, who treats his animals with care and has the health of his customers at the top of his list of priorities. He says that when you start thinking too big and increasing the size of your food operations, you start sacrificing the integrity of your product, and the health of your customers.

For me, this information couldn't have come at a more relevant time, as yesterday our state (Ohio) just voted on and passed an issue allowing an amendment to our Constitution, creating a board of industry professionals to determine best management practices for our state. Our state will now have farmers, college professors, elected officials, and others who are in bed with these huge corporations making decisions about what is best for our health and safety when it comes to our food (although I'm sure the bottom line will be their true priority).

So the point of the documentary, and the inspiring part for me, was the statement at the very end of the film - you have the ability to vote on these issues three times a day, as you are purchasing, preparing and eating your meals. You can choose to support these huge corporate farmers, who pollute the environment, treat their animals with absolutely no respect, exploit their workers, and focus on their bottom line (instead of your health) OR you can "vote" for safe, local, fresh foods from farmers like Joel Salatin.

In Ohio yesterday, my vote may not have mattered, since an overwhelming majority of citizens decided to support corporate farmers, but I will continue to vote each and every day as I prepare healthy meals for my family and choose to only spend our hard-earned dollars supporting people who value life the same way we do.

Learn more about what happened in Ohio with Issue 2 here.

Oil Extraction Techniques

There are different extraction processes for making an oil from a fruit, vegetable, nut or seed. You may have seen the words "expeller-pressed" or "cold-pressed" on a bottle before and wondered what that meant.

The cheapest and most common method for extracting oils involves heating the seed to an extremely high temperature and crushing it, thus causing exposure to even more heat through friction. Any oils not obtained through the pressure are treated with a hexane solvent, some of which remains on the oil even after it is washed away.

The high heat from this process creates free radicals and destroys the antioxidants that normally protect us from them. And although hexane levels are generally low in the oils, hexane poisoning can cause muscular and vision problems.

Another extraction process is called expeller-expression. In this technique the seeds are drilled and exposed to lower temperatures. Some expeller-pressed oils are still treated with hexane. This is why it is important to make sure your oils are organic.

Cold-pressed oils are those that have not been exposed to high temperatures, but there is little regulation in the United States as to what defines a high temperature. Some expeller-pressed oils are not considered cold-pressed.

Why does it matter how the oils are extracted?

As I mentioned before, organic expeller-pressed oils are not treated with chemicals, additives or preservatives. But these oils are also healthier because if stored correctly they are not rancid like oils made from other extraction processes. Most oils turn sour when they are exposed to too much heat, light or oxygen. So, the bottles of oil on the grocery store shelf are usually rancid before you even open them, making them full of free radicals and bad for your intestinal health. The oils generally don't smell sour because they go through a deodorizing process.

Tip: Always remember to store your expeller-pressed oils in a dark container in the fridge so you limit their exposure to light and heat.

To see a chart of oils from best to worst for you, click here.

-Jessica

Source:

Fallon, Sally. Nourishing traditions the cookbook that challenges politically correct nutrition and the diet dictocrats. Washington, DC: NewTrends Pub., 1999.

Homemade Crackers

I am working on a series of posts comparing the ingredients of popular store-bought foods to homemade versions. Having a child with severe food allergies, it is important that I make the food we eat in my own kitchen, where I can control what is actually in it.

Knowing what is actually in the foods you eat is very important. Many times successful marketing tricks consumers into believing a food is healthier than it actually is.

Here are some examples:

Triscuit Crackers Baked Whole Grain Wheat Rosemary & Olive Oil

The words baked, whole grain, and olive oil might make them sound healthy, but here are the ingredients: WHOLE WHEAT, SOYBEAN AND/OR PALM OIL, MALTODEXTRIN, SALT, SPICES (INCLUDES ROSEMARY), MONOSODIUM GLUTAMATE (FLAVOR ENHANCER), ONION POWDER, NATURAL FLAVOR, OLIVE OIL.

Olive oil is listed as the very last ingredient. The oils actually used to make the crackers are soybean and palm oils - two of the cheaper and unhealthier oils on the market. The crackers also contain maltodextrin to make them crispy, MSG to enhance the flavor, and "natural flavors", which can mean just about anything.

Wheat Thins Crackers - Hint of Salt

Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SOYBEAN OIL, WHOLE GRAIN WHEAT FLOUR, SUGAR, DEFATTED WHEAT GERM, CORNSTARCH, MALT SYRUP (FROM BARLEY AND CORN), HIGH FRUCTOSE CORN SYRUP, MONOGLYCERIDES, SALT, VEGETABLE COLOR (ANNATTO EXTRACT, TURMERIC OLEORESIN), SOY LECITHIN.

The first ingredient is enriched wheat, despite the fact that the packaging makes you think they are using quality wheat. These crackers include sugar, malt syrup AND high fructose corn syrup, as well as ingredients to make them a more appealing color and emulsifiers to make it all mix better.

Throwing together a batch of homemade crackers takes less than five minutes and helps you avoid eating all of those unhealthy ingredients. Here is what you need:

1 cup organic flour (I have used whole wheat and spelt flour, but any type would work)
1/4 t. yeast
a dash of baking soda
salt (as much as you like)
1/2 cup water
1 t. butter or the oil of your choice
any spices or flavors you prefer (rosemary, garlic salt, sun-dried tomatoes, basil, pepper, seeds, etc.)

Combine the flour, yeast, baking soda, and salt. Add your spices. I like to use rosemary and/or garlic salt. Then add the water and either butter or oil. (Remember not to use extra virgin versions while baking if you are going to use olive oil. Learn why here.)

Roll the dough onto a cookie sheet and score it with a pizza cutter or knife. You can also use cookie cutters to make fun shapes for kids. Sprinkle extra salt if you like your crackers salty.

Bake for ten minutes or until crispy at 400 degrees.

















And there you have it! Organic, preservative-free crackers in less than fifteen minutes. They taste to me like a cross between the two crackers listed above - they have the flavor of the triscuits (if you use rosemary as an ingredient), with the texture of a wheat thin.

Enjoy!

- Jessica

Food Combinations For Optimal Health

Several years ago Adam and I noticed that the order in which we were eating our foods was having an effect on our digestion. At the time I was reading The Maker's Diet by Jordan Rubin, which talked a little about food combining diets. We looked into it briefly and made a few changes to our diets - mainly eating our salads and fruits first so that they didn't sit and rot in our stomachs after we were done eating. Adam noticed a change in his digestion immediately.

On the way home from work a few weeks ago, he heard a radio program by Dr. Ann Wigmore about food combinations and it reignited our interest in the topic. Many of the things we have learned during our research over the past few weeks has been very interesting.

Fun food-combining facts:

Eat Vitamin C with Green Tea because it increases the absorption of the antioxidants in the tea. For example - squeeze lemon into your tea.

Eat Vitamin-rich foods with Fats because many essential vitamins (especially A,D and E) are absorbed best by the body when eaten with fats. For example - cook your vitamin-rich veggies in an oil.

Eat Garlic with Fish because studies show the garlic helps lower the LDL-cholesterol in fish oil.

Eat Turmeric with Black Pepper because the piperine in the pepper increases the anti-cancer, anti-inflammatory, and tumor-fighting effects of the turmeric.

Eat Rosemary with Grilled Meat because the herbs antioxidants soak up the carcinogens in the meat. Eating cruciferous vegetables with grilled meat is also recommended. Read more about that here.

Eat Leafy Greens with Citrus because Vitamin C helps your body absorb plant-based iron. For example - squeeze lemon on your spinach.

Eat Oatmeal with Vitamin C because the combination of the phenols in both foods stabilizes LDL cholesterol. For example - squeeze an orange into your oatmeal.

Other Food Combination Rules:

These are based on Dr. Ann Wigmore's program.

1 - Eating one food per sitting is always best.
2 - Melons should always be eaten alone.
3 - There are three kinds of fruits - acid, subacid and sweet. Never eat acidic (orange, grapefruit, pomegranate, strawberry, pineapple, tangerine, lemon, lime, and kiwi) and sweet (banana, dates, raisins, papaya, fresh fig, grapes, persimmon and other dried fruits) together.
4 - Don't mix fruits and veggies, except for tomatoes.
5 - Don't mix starches and proteins, because starches create alkali in the stomach, while proteins create acid - they neutralize one another and make digestion difficult.
6 - Don't drink while eating because it dilutes your stomach acid and enzymes, making it harder to digest food.
7 - Eat raw foods before cooked.
8 - Only eat one type of protein per meal.
9 - Don't eat milk with meat.
10 - Don't drink wine with ale or beer.

Some of these things seem like common sense, but others go against everything our society teaches about healthy eating. We have always been told that you should eat a well-balanced meal, complete with protein, carbs, fruits, veggies and a large glass of water to keep you from overeating. This research by Dr. Wigmore shows that doing so causes serious digestive problems, which may be the reason that the average American walks around with nearly 5 pounds of undigested, rotting meat in their system.

We hear a lot about how eating small meals, or grazing, throughout the day is a great way to keep your metabolism burning, but it may also be a good way to follow these food combination rules. Eating one item at each sitting, several times throughout the day, may be the best way to keep your digestive system healthy.

I realize that there are a lot of different rules out there and it is really hard to keep them all in mind when you are planning a meal. I think that every little bit helps and if you can remember to do a few of them at a time it is better than not doing any of them at all. Eventually the rules will become easier to follow as you slowly incorporate them into your diet.

-Jessica

Sources:

"Ann Wigmore and the Hippocrates Health Program." Reasonably, Rationally, and Realistically Raw. Web. 20 Oct. 2009. .

"Healthy Food Combinations." Buzzle Web Portal: Intelligent Life on the Web. Web. 20 Oct. 2009. .

"Healthy Food Combinations: Men's Health.com." Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom. Web. 20 Oct. 2009. .

"Vitamin C May Boost Absorption of Green Tea's Antioxidants." Alternative Medicine - Everything You Need to Know About Alternative Medicine. Web. 20 Oct. 2009. .

My Superfoods

Organ Meat (especially liver)

Wheat Germ

Leafy Greens

Sunflower Seeds

Mollusks

Squash and Pumpkin (the fruit and seeds)

Rice Bran

Wild Game Meat

Eggs

Lentils

Nuts

I have been on a prenatal vitamin for nearly three years now, but am unable to take most prescription strength types because they contain either soy or a stool softener that can upset my Crohn's Disease. I have found a few OTC vitamins that seemed to work well in the past, but lately they have been upsetting my stomach.

Because of this, I decided to start researching what exactly these vitamins contain. I discovered that most of the brands you find on the store shelves are synthetic - vitamins created in a laboratory from coal tar derivatives, which are not absorbed by your body in the same way as vitamins from natural plants and other materials. Even when the vitamins say they are coming from natural sources, we don't know exactly what that means. For example - Vitamin E often comes from soybean oil (most likely genetically modified at that).

So, I've made a decision to stop taking vitamins and to focus more on getting my vitamins from the food I eat. This decision lead me to NutritionData, a website that allows you to search for foods that contain high levels of certain vitamins and minerals. From the lists they provided, I weeded out the processed and enriched foods to find the raw foods containing the highest levels.

While looking at the lists I created, I noticed that many of the same foods were appearing over and over again. Organ meat (especially liver) was found on 46% of the lists. Leafy greens (especially spinach) and wheat germ were on 36%, while sunflower seeds and mollusks were on 32%. Squash and pumpkin seeds were on 27% and the following foods were on 18% of the lists - rice bran, wild game meat, eggs, lentils, and nuts.

So I am now considering these foods my "superfoods" and am going to make an effort to include them in my diet as much as possible. I've always known that I need to eat these foods, but never really knew why until now.

Here are the specific lists:

Foods high in Vitamin A -Leafy greens, Carrots, animal liver, Broccoli, Asparagus, Cabbage, prunes, Okra, Leeks, Kiwi. Full list found here.

Foods high in Vitamin B6 - hot peppers, Paprika, Summer squash/zucchini, Watercress, Bell peppers, Turnip greens, Bamboo shoots, Spinach, Okra, Garlic. Full list found here.

Foods high in vitamin B12- Mollusks, Animal liver, Crustaceans, Animal heart, Fish, Wild game meat, Eggs, Milk, Beef, Poultry. Full list found here.

Foods high in Vitamin C - Bell peppers, guavas, Currants, Hot peppers, Orange peel/oranges, leafy greens, Broccoli, Kohlrabi, Papaya, lemons. Full list found here.

Foods high in Vitamin D - Cod liver oil, Fish, Oysters, Eggs, Cheese, Milk, Mushrooms, Clams. Full list found here.

Foods high in Vitamin E - Wheat germ oil, Hazelnut oil, Almond oil, Sunflower seeds, Paprika, cayenne pepper, chili powder, grapeseed oil, Almonds, Flaxseed oil. Full list found here.

Foods high in Vitamin K - Kale, Swiss chard, Dandelion greens, Collard greens. Full list found here.

Foods high in folate - Yeast, Animal liver, Beans (mothbeans, chickpeas, cowpeas, mung beans, etc.), lentils, Giblets, Wheat germ, Peanuts, Sunflower seeds, Spinach. Full list found here.

Foods high in calcium - Whey, Milk, Cheese, Seaweed, agave, Grape leaves, Flaxseed, Leafy greens. Full list found here.

Foods high in iron - Whale/seal/walrus meat, Animal spleen, Animal liver, Seaweed, Clams, Yeast, Pumpkin/squash seeds, Sesame seeds, Bell peppers. Full list found here.

Foods high in magnesium - rice bran, Seaweed, Wheat bran, Pumpkin/squash seeds, Flaxseed, Brazilnuts, Sesame seeds, Beans (yardlong, cowpeas, hyacinth, etc.), Sunflower seeds. Full list found here.

Foods high in zinc - Oysters, Wheat germ, Agave, Animal liver, Pumpkin and squash seeds, Beef, Wild game meat (bear, caribou, bison, elk), Lamb, whale. Full list found here.

Foods high in potassium - Palm hearts, Beans (white, lima, black, etc.), Molasses, Wheat bran, Nuts (pistachio, ginkgo, chestnuts, etc.), Lentils, Arrowhead, Wheat germ, Sunflower seeds. Full list found here.

Foods high in phosphorus - Rice bran, Smelt, Seeds (pumpkin, squash, sunflower, etc.), Wheat bran, wheat germ, Cheese (Parmesan, goat, gruyere, swiss, etc.), Cashews, Oats, Walnuts, durum wheat. Full list found here.

Foods high in copper - Animal liver, Oysters, Seaweed, Dried shiitake mushrooms, Sesame seeds, Nuts (cashews, brazilnuts, walnuts, etc.), Lobster, Sunflower seeds, Lentils. Full list found here.

Foods high in manganese - Rice bran, Wheat germ, Nuts (hazelnuts, pine nuts, etc.), Oats, Mussels, Maple syrup, Bulgur, Spelt, Grape leaves. Full list found here.

Foods high in selenium - Nuts, Mollusks, Animal kidneys, Animal giblets, Durum wheat, Sunflower seeds, Wheat germ, Kamut, Animal liver, Fish . Full list found here.

Foods high in choline - Egg, Organ meat, Whey, Beef, Game meat, Pork, Veal, Animal fat, Milk, Beef stock/broth. Full list found here.

Foods high in beta carotene - Grape leaves, Carrots, sweet potatoes, Leafy greens, pumpkin, Squash, Cabbage, Plums, Peas, apricots. Full list found here.

Foods high in lycopene - Tomatoes, Watermelon, Grapefruit, Asparagus, Red cabbage, Carrots, Chicken liver. Full list found here.

Foods high in Betaine - Quinoa, Spinach, Beets, Kamut, Bulgur, Amaranth, Tilapia, Oat bran, Beef, Game meat. Full list found here.

Foods high in Pantothenic Acid - Rice bran, Organ meat, Whey, Egg, Shiitake mushrooms, Wheat germ, Lentils, Peanuts, Cheese. Full list found here.

-Jessica

Note - on NutritionData, I used the Nutrient Search Tool and sorted for foods highest in a particular vitamin or mineral based on levels per 100-gram serving.

Deciphering Food Labels

Over the past few years it seems like the labeling of "natural" foods has gotten more and more confusing. As it has become cool to be "green", corporations are spending more and more money marketing their products as "green" and "pure", when in reality there is nothing natural about the products.

The words "organic" and "natural" as they apply to food have basically become a joke. There is little regulation by the FDA concerning the labeling and evaluation of products and many laws exist that prohibit truthful labeling by farmers.

My intent in this post is to break down some of the common food labels so that you can make better, more informed decisions at the grocery store, and not fall prey to this marketing game.

Natural/All-Natural - According to the USDA, this means that the item does not contain synthetic or artificial ingredients/preservatives and is minimally processed. There is no regulation concerning the use of antibiotics, hormones, and chemicals. There isn't a certification process for labeling, so essentially this label means nothing and the FDA currently does not have plans to establish a clear definition or monitor the usage of these terms in food labeling.

Organic - There are four separate categories in organic food labeling:

• 100% Organic - refers to single ingredient foods, like produce and dairy products. May bear the USDA seal.
• Organic - refers to foods containing more than one ingredient. 95-100% of those ingredients must be organic. May bear the USDA seal.
• Made with organic ingredients - refers to foods containing more than one ingredient. 70% of those ingredients must be organic. May not bear the USDA seal.
• Contains organic ingredients - Foods with less than 70% organic ingredients. May not bear the USDA seal.

Look for this seal on "100% Organic" and "Organic" foods:

Grass-Fed - This label means the animal was raised primarily on a pasture. There is no regulation concerning where and how long they are allowed to graze.

Eggs - The labels on eggs bought in the grocery store can be very confusing, because there are so many words used to describe the living conditions of the birds, as well as their diets.

• Certified Organic - The chickens are required to have outdoor access, but there is no regulation concerning the length of time and conditions. The birds must be fed a vegetarian diet, without pesticides and hormones. A third party verifies compliance.
• Free Range - This usually means the birds are kept in a barn or warehouse uncaged and have some outdoor access. This label tells you nothing about the diet of the bird. There is no USDA standard, therefore a third party does not verify compliance.
• Cage-Free/Free-Roaming - The same as free range, except the chickens usually do not have outdoor access.
• Vegetarian-Fed - The chickens are fed a vegetarian diet, not necessarily organic. There are no restrictions on the living conditions of the bird.
• Natural - Essentially, this means nothing.
• Fertile - The hens lived with roosters. This label tells you nothing about the diet of the birds.
• Omega-3 Enriched - The birds are fed a diet enriched with things like flaxseed and algae.

Non-GMO - Non-organic food products are not required to be labeled as made with genetically modified ingredients in the United States. In Europe, Australia and Asia, there are restrictions on labeling and some countries have gone so far as to prohibit the sale of GMO foods. There are no set standards for labeling and auditing products that contain the words non-GMO in the United States at this time.

Milk

• rbGH-free - Milk that does not contain the recombinant bovine growth hormone. In Ohio it is illegal to label milk as "rbGH-free". It must instead be labeled "from cows not treated with artificial growth hormones" and must also contain a disclaimer stating that milk from cows injected with hormones is the same as milk without the hormones, even though it is not true.
• Pasteurized - This means the milk is heated to kill all bacteria.
• Ultra-pasteurized - The milk was heated to 280 degrees Fahrenheit for several seconds.
• Homogenized - Milk that has gone through a process to keep the fat from separating.
• Raw - Milk that is neither pasteurized nor homogenized.

Produce

• Stickers beginning with the numbers 3 and 4 - conventional produce. This is produce that is grown using pesticides, fertilizers and other chemicals.
• Stickers beginning with the number 8 - genetically modified produce.
• Stickers beginning with the number 9 - organic produce. This does not mean the produce is 100% free of pesticide residue, but does mean that the levels are significantly lower than conventional produce.

What does all of this mean to my family?

We try to purchase most of our produce, meat, milk and eggs from local farmers, so we know for a fact where it is coming from, the living conditions of any animals, the diets of the animals, and whether or not the food it truly organic. It seems to be the only way you can really know for sure, since food labeling can be very deceptive.

When shopping at the grocery store I tend to ignore all labels and focus more on the ingredients. If I pick up a processed food that says "organic", I know that up to 5% of the ingredients can be non-organic. You can usually spot them, as they are labeled as "natural flavors" or something similar. Those natural ingredients can be anything from MSG to GMO-soy, so I try to avoid products that contain them. I buy products that contain ingredients I can pronounce and that I know are good for me.

I also pay attention to the labelling of non-organic products. For example, most brands of organic milk are ultra-pasteurized. I refuse to drink ultra-pasteurized milk and usually drink raw milk from a friend's cow. But when we run out of raw milk and need something in a pinch, the milk from a local dairy farm that our grocery store sells is simply pasteurized, and the label also says that it does not contain any antibiotics or hormones. So, I prefer to purchase the non-organic milk (which also costs half as much as the organic).

The point is - read your labels. Don't just trust the front of a box or a TV commercial to tell you whether or not a product is good for you. Read the ingredients and research the companies from which you buy your food.

-Jessica

Sources:

"A Brief Guide to Egg Carton Labels and Their Relevance to Animal Welfare ." The Humane Society of the United States. Web. 20 Sept. 2009.

"Food labels what do the numbers mean? Townsend Letter for Doctors and Patients Find Articles at BNET." Find Articles at BNET News Articles, Magazine Back Issues & Reference Articles on All Topics. Web. 20 Sept. 2009.

"Organic Food Labels: What does it all mean?" Seattlepi.com Blogs. Web. 20 Sept. 2009.

"What do food labels really mean? GreenCityBlueLake." GreenCityBlueLake Advancing sustainability in Northeast Ohio. Web. 20 Sept. 2009.

The Dangers of Rice Milk and Rice Cereal

I wrote recently about our switch to hemp milk as a cows' milk alternative for Gabriel. Because hemp milk is hard to find where I live, we have still been giving him rice milk every now and then. Today I learned a startling fact about rice milk and will no longer be feeding it to anyone in my family.

Studies were done in early 2009 by the European Food Standards Agency on 60 samples of different rice beverages. Since this study came out stores in countries across the UK and even China have stopped selling many rice beverages and rice cereals marketed toward babies and small children.

Arsenic is found in many foods in both organic and inorganic forms. Obviously, the organic form is not as harmful, however, long term exposure to the inorganic form (often used as a pesticide) is proven to be a carcinogen. For some reason rice tends to contain higher levels of the inorganic form than many other foods.

Even the organic brands of rice milk contain high levels of arsenic in this study.

Conclusion of the study:

Daily consumption of rice drinks in quantities similar to the average consumption of cows’ milk (one glass, approximately 200 millilitres by adults or half a pint, approximately 280 millilitres by a toddler/young child) would lead to an additional daily dietary exposure to inorganic arsenic. This increase is minor for adults and young persons and they do not need to change their diet. This increase in the intake of inorganic arsenic could be up to four fold for toddlers and young children (ages 1- 4.5 years) if rice drinks are consumed instead of breast milk, infant formula or cows’ milk. Therefore the Agency advises against the substitution of breast milk, infant formula or cows’ milk by rice drinks for toddlers and young children. All other consumers do not need to change their diet. Parents of toddlers and young children who are currently consuming rice drinks because they are allergic to or intolerant of cows’ milk are advised to consult their health professional or dietician about suitable alternatives to cows’ milk.

You can read the complete study here.

-Jessica

Source:

Arsenic in Rice Drinks. European Food Standards Agency. http://www.food.gov.uk/multimedia/pdfs/fsis0209arsenicinrice.pdf Web. 10 Sept. 2009.

Urban Homesteading

My aunt recently sent me this link to this wonderful video about an urban homestead, showing how one family was able to create their own little family farm in the middle of a concrete jungle.